Fitness Heroics – CrossFit
In’s
Row 1,000 meters
Yoga/Mobility
Upright Titanic Full Nelson
Warm-up
Hips/Hams 2 (No Measure)
8 Minute AMSAP
3 Burpees
4 Lunges
5 Toe Touches (straight legs)
Skill/Strength
Stiff Leg Deadlifts (sets of 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
Metcon (Weight)
18 Minute EMOM (Every 2 minutes this time)
Adding weight every 2 minutes. Going for heaviest weight inside the 2 minutes.
5 Deadlifts
5 Hang Power Clean
Scaled: Starting weight, any bar
RX: Starting weight, 95/55
RX+: 135/75
Rounds stop when you no longer complete the reps in 2 minutes or stop going up in weight. TURNS INTO AMRAP AFTER FAILURE.
Out’s
100 Mad Russians