Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Chest Stretch and External rotator cuff work
Warm-up
Gymnastics Warm-up (No Measure)
1 Minute Intervals
-Narrow Stance Air Squats
-Close Grip Inch Worm Push ups
-Hollow Body Hold
-Lunges
Run 400
-Inch Worm into Down Dog
Skill/Strength
Dips (3 sets of Max Effort)
WOD
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Superhero Training
Gymnastics
Strict Diane with a “rocky” twist
21-15-9
Deadlift (225/155)
Hollow rocks (tuck position for scaled version)
Strict HSPU
Program by Pamela Gagnon
EDITOR’S NOTE: Pamela Gagnon was introduced to CrossFit in 2010 and recently finished eighth at the CrossFit Games Masters Division. Pamela has made Regionals as an individual for four consecutive years. She coaches at Rising CrossFit Ballantyne in Charlotte, North Carolina and travels the world as a Lead Coach for CrossFit Gymnastics Certifications with Jeff Tucker. As a busy mother and wife, she feels lucky to be able to coach, train, and do gymnastics into her forties.