Fitness Heroics – CrossFit
In’s
50 Ring Rows
Yoga/Mobility
Sheer Triceps
Warm-up
Robin (No Measure)
2 Rounds
Perfect Stretch (Length of gym)
Burpee broad jumps (length of gym
THEN…
2 Rounds
10 Air Squats
Skip (Length of gym)
Inch worm (Down gym)
Skill/Strength
Single Arm KB Bent Row (5×10)
Pendlay or Bent Row w/ KB and 1 arm
WOD
Row/KBS (Legs Med) (Time)
Cash in is 20 Goblet Squats
THEN…
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 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
Out’s
50 Pull-ups or any modification (except ring rows)