Fitness Heroics – CrossFit Epically Awesome
In’s
3 x 10 dumbbell or kb press
Yoga/Mobility
shoulder stretch with band then
1 min of behind the head press with the band
Warm-up
5 Min INT (No Measure)
1 Minute of Jumping Jacks
1 Minute of High Knees
1 Minute of Jump Squats
1 Minute of Burpees
1 Minute of Sit-ups
Skill/Strength
Push Press (5×5 @75 % of 1 RM)
WOD
12/21/15 (Time)
4 rounds for time
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rx: scaled pull ups and push ups
Rx+: Nothing scaled
we will be doing this benchmark wod again to see how far you progressed !
Out’s
reverse press with empty bar 3 x 10
Superhero Training
Yoga/Mobility
bar stretch
Skill/Strength
Weightlifting
Behind The Neck Jerk (5 x 3)
Gymnastics
Tabata Jump Rope (AMRAP – Reps)
8 rounds 20 seconds of work with 10 seconds of rest
Rx: DU / single jump rope
score lowest number of reps out of the 8 sets
WOD
12/21/15 SH (Time)
4 rounds for time
10 DB/KB push press
20 Box Jump Overs ( over the box)
200 M Farmers Carry Walk
Rx: 53/35; 24″/20″
Rx+: 62/44; 30″/24″