Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Bound Dragon Pose – 4 minutes each side…. Swole and Flexy
Bound Dragon….ROAR
Warm-up
6 Min Snatch warm up (No Measure)
6 min AMSAP w/ bar
3 Snatch Pulls
3 Hang Power Snatches
3 OH squat
3 Squat Snatches
WOD
5k Row (Time)
Max Effort 5k Row
Someone just beat Lloyd and then someone beat that someone who beat Lloyd to regain Lloyds Honor…Katie. Time to step up.
Skill/Strength
Shoulder Press (3×5)
3 Sets heavy. Not all sets have to be the same weight.
Superhero Training
Snatch (3×5)
3 Sets heavy. Not all sets have to be the same weight.
Overhead Pause Squats (3×5)
2 Second Pause at bottom of the squat
3 Sets heavy. Not all sets have to be the same weight.