Fitness Heroics – CrossFit
In’s
50 Lunges
Yoga/Mobility
Quad Smash
Warm-up
10 min AMSAP (General) (No Measure)
10 minute AMSAP
(As Many Stretches As Possible)
1 minute of Jumping Jacks
14 Pass throughs w/ band
Perfect Stretch down gym
WOD
DeadPull…get it? (Time)
For time
Scaled:
100 Deadlifts @ 30% of 1 Rep Max
Penalty for setting bar down:
5 Ring Row
with a run to Racetrack and back
RX:
100 Deadlifts @ 35% of 1 Rep Max
Penalty for setting bar down:
5 Pull-up
Run to Racetrack and back
RX+:
100 Deadlifts @ 40% of 1 Rep Max
Penalty for setting bar down
5 Chest-2-Bar Pull-up
Run to Racetrack and back
If you Partner:
One person must hold a V-sit while the other does Deadlifts. Partners may hand off the barbell to avoid running and pull-ups.
Out’s
30 Toes-2-Bar