Fitness Heroics – CrossFit
In’s
50 Box Jumps
OR
50 Step-ups
Yoga/Mobility
Voodoo Floss Shoulders
Warm-up
8 Min AMSAP (Shoulders) (No Measure)
8 Min AMSAP
Perfect Stretch Down Gym
Bear Crawl Down Gym
20 Pass Throughs
Skill/Strength
Working on Shoot throughs and support position on rings.
WOD
JT Aff. (Time)
Scaled:
21-15-9
Wall Walks
Assisted dips
Ring Push-ups
RX:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
RX+
21-15-9
Deficit Handstand Push-ups (hands on 45lb plates, 3 inches)
Muscle up to start Ring Dips
Push-ups w/ feet on 45lb plate, 3 inches
20 minute time cap
Out’s
1/2 mile run