Fitness Heroics – CrossFit
The Ginger knows no mercy
Yoga/Mobility
Foam Roll
-Lats
-Triceps
Warm-up
The reckoning (No Measure)
10 minutes of jump rope
Every minute on the minute preform 1 Burpee
Weightlifting
Stiff Leg Deadlifts (6×10)
Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.
WOD
Row/KBS (Short Med) (Time)
Cash in is 20 Goblet Squats
THEN…
3 Rounds
500 Meter Row
21 Kettle Bell Swings
500 Meter Row
15 Kettle Bell Swings
500 Meter Row
9 Kettle Bell Swings
THEN…
Cash out is 20 Goblet Squats
Scaled:
Swings to above eye level, any weight
Row any level
RX:
Swings above eye level, Overhead, 53/35
Row damper 7 or higher
RX+:
Swings Overhead, 62/44
Row damper on 10 (cause it doesn’t go to 11)
Time Cap 12 minutes
I don’t have a clever name for this one
Cash Out
STRETCH SOMETHING THAT HURTS