Fitness Heroics – CrossFit
In’s
Row 500 meters
Yoga/Mobility
Foam Roll
-Calves
-IT Bands
Warm-up
Animal Kingdom Warm Up (No Measure)
6 Minute AMSAP
Bear Crawl
Crab Walk
Duck Walk
Lion King Lunges
Skill/Strength
Bench Press (Sets of 5)
Get with your travel buddy to SwoleCity
WOD
AMNAP….It’s here (AMRAP – Rounds and Reps)
Death By EMOM of following exercises
First Minute
1 Clean
1 Thruster
Second minute
2 Cleans
2 Thrusters
Third Minute
3 Cleans
3 Thrusters
etc.
Scaled:
Any Weight
RX: at least 40% of Front Squat 5 RM
RX+: at least 45% of Front Squat 5 RM
Out’s
Row 500 meters