Fitness Heroics – CrossFit
Warm up Step ups (No Measure)
3 Rounds
20 Pass throughs
10 Step ups
10 Overhead squats w/ PVC pipe
Gymnastics
Ring Dips (3x Max Effort)
Metcon
1st WOD ever (Time)
15 Minute Time Cap
100-90-80-70-60-50-40-30-20-10
Single Jumps
10-9-8-7-6-5-4-3-2-1
Burpees
RX Plus:
50-45-40-35-30-25-20-15-10-5
Double Unders
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps
Cash Out
1000m Row (Time)
Max Effort 1000m Row