Fitness Heroics – CrossFit Epically Awesome
In’s
30 bent over rows with bar underhand grip
Yoga/Mobility
stretch lats with band
Warm-up
Animal Kingdom Warm Up (No Measure)
6 Minute AMSAP
Bear Crawl
Crab Walk
Duck Walk
Lion King Lunges
Skill/Strength
Single Arm KB Bent Row (3 x 8 / arm )
Pendlay or Bent Row w/ KB and 1 arm
Using a bench for support, use dumbbells or a kettlebell.
WOD
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Out’s
30 over hand bent over rows
Superhero Training
Yoga/Mobility
couch stretch
Skill/Strength
Bear Complex (5 x 1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Gymnastics
Close/ Narrow Grip Push Ups (3 x ME)
WOD
12/18/15 SH (Time)
3 rounds for time
Row 1000m
42 Kettlebell Swings
24 Pull Ups
Rx:53/35
Rx+:62/44