Fitness Heroics – CrossFit Epically Awesome
In’s
30 wide sumo goblet squats KB
Yoga/Mobility
couch stretch
Warm-up
6 Min Warm up (KB) (No Measure)
6 min warm up w/ light KB
10 Goblet Squats
10 DL w/ High Pull
10 Cleans (5 each side)
Skill/Strength
Back Squat (5 x 5 @75% of 1 RM)
WOD
12/23/15 (Time)
4 rounds for time
2 bear complex
15 wall balls
30 DU or 90 SIngles
Rx:95/75; 20/14; DU or Singles
Rx+: 115/85; 20/14; DU only
Out’s
quad smash
Superhero Training
Yoga/Mobility
hip flexors / IT band
Skill/Strength
Weightlifting
Walking lunges with Front Rack Position (3 x 20 steps total )
using a barbell in the front rack, complete the rep scheme provided.
Gymnastics
300 Double Unders (Time)
300 Double Unders for time
WOD
12/23/15 SH (Time)
1 round sprint for time
75 sit ups
50 cal row
25 OH Walking lunges with bar
Rx: 95/75
Rx+:115/85