Fitness Heroics – CrossFit
In’s
40 Air Squats
Yoga/Mobility
Roll
-Quads
-Calves
Warm-up
Stationary #2 (No Measure)
8 Minute AMSAP
20 Pass thrus
10 Overhead Squats w/ Band
5 Push-ups
Skill/Strength
Ring Dips (3 Sets of Max Effort)
For practice, complete 1 muscle-up to initiate the dips.
Record total number of reps.
10 Minutes to do all 3 sets.
WOD
3/26/2015 (Push/Time) (AMRAP – Rounds and Reps)
18 minute AMRAP
Scaled:
10 Wall Ball, any height or weight
10 Push-ups on rings
Run to Bob Sikes and back (.30 miles)
RX:
10 Push-ups
10 Wall Ball, 20/14 to a 10’/9′
Run to Bob Sikes and back (.30 miles)
RX+:
10 Push-ups w/ feet on 45# plate
10 Wall Ball, 20/14 to a 11’/10′
Run to Bob Sikes and back (.30 miles)
Out’s
100 Partner Sit-ups passing a ball