1/30/2017

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Banded Good mornings

3×15

Warm-up

CrossFit Warm-up 2 (No Measure)

3 Rounds 10-15 Reps of:

Pass thru’s w/ PVC

Overhead Squats w/ PVC

Sit-ups

Inch Worms

Push-ups

Active Shoulders

Skill/Strength

Deadlift (1×5)

WOD

Shoulder Kryptonite (AMRAP – Rounds and Reps)

14 Minute AMRAP

400 M Farmers Plate Carry, 25/15

40 Strict HSPU

100 Double Unders

40 Strict Pull-ups

400 M Farmers Plate Carry, 25/15

Superhero Training

Back Squat (3×5)

Bench Press (3×5)