Fitness Heroics – CrossFit Epically Awesome
In’s
roll and stretch everything !
Yoga/Mobility
lats, quads, pigeon pose !!!
Warm-up
5 Min Interval #1 (No Measure)
1 min straight leg toe touches
1 min forward alt. lunges
1 min plank climbers with push up
1 min sit ups
1 min jump tucks
WOD
12/25/15 (Time)
Merry Christmas !!!
12 Days of CrossFit WOD !!!
Complete like the song. So do 1, then 1 and 2, 1,2, and 3 etc!!!
12 Rounds for time !
1 Sumo Deadlift High Pull
2 Front Squat
3 Push Press
4 Power Cleans
5 Burpees
6 Kettlebell Swings OH
7 Pull-ups
8 Hand release push ups
9 Sit ups
10 Double Unders or 30 Singles
11 Power Snatches
12 Overhead Walking Lunge Steps (45#/25# Plate)
Rx:85/65; 53/35; singles or DU
Rx+: 95/75; 62/44; DU only
Out’s
Merry Christmas Fitness Heroics fit family! You are all amazing athletes and we wouldn’t be who we are without each and every one of you!
Superhero Training
Yoga/Mobility
stretch lats
Skill/Strength
Weightlifting
High-Hang Snatch (5 x 5 75%)
Gymnastics
L-Sit Pull-ups (3 x ME)
WOD
Falkel (AMRAP – Rounds and Reps)
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here