Fitness Heroics – CrossFit Epically Awesome
In’s
15 pushups wide
15 pushups narrow
Yoga/Mobility
pec minor with ball / triceps roll out with foam roller
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
Bench Press (5 x 5 @ 70-75% of 1 RM)
WOD
12/24/15 (AMRAP – Reps)
3 rounds: 1 Min at each exercise
Push ups
shoulder to overhead (barbell)
med ball clean
Plank hold for max seconds (on elbows)
bent over row (barbell)
rest 1 min
Rx:85/65; 20/14;
Rx+:deficit #45 plates; 95/75; 20 # ball
score is total reps added up- plank is max plank hold for seconds. once you stop that is the amount of time you accumulated for that round and each second is a rep.
For example: if you stop at 36 seconds that is 36 reps and you rest for the remainder of that minute.
Out’s
15 ring dips
Superhero Training
Yoga/Mobility
roll triceps and lats
Skill/Strength
Weightlifting
Shoulder Press (5 x 5 @ 85%)
Gymnastics
Ring Push-ups (3 x ME)
WOD
12/24/15 SH (Time)
For time
10-1 Alternating between the 2 exercises.
Bench press
Pull ups
Rx:85% of BW
Rx+: BW;C-2-B