Fitness Heroics – CrossFit
SUBMIT SCORES FOR THE OPEN BY 5PM MONDAY. Just incase the server gets overloaded.
In’s
50 Pull-ups
Yoga/Mobility
Foam Roll
-Calves
-IT Bands
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
Skill/Strength
Handstand Push-ups (3xMax Effort)
Put total number of reps.
Super Setted with Max Effort Push-ups.
OR
Shoulder Press (3×10)
Going for heaviest 1 set of 10.
Super Setted with Max Effort Push-ups.
WOD
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3/2/2015 (Distance)
10 Minutes For Distance
Row as Many meters as possible in 10 minutes.
You Must Stop every 500 Meters and preform 8 Burpees
Scaled: Ker Flops
RX: Strict Push-up
RX+: Over the Rower
Out’s
50 Push-ups