Fitness Heroics – CrossFit
In’s
Foam Roll Hips
Yoga/Mobility
Couch Stretch
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)
WOD
>:( Gingers (Long Pull) (Time)
30 Minute Cap
Scaled:
300 Jump Rope (Single=1 Doubles=2)
100 Sit-ups using hands
100 Modified Pull-up or Ring Rows
RX:
100 Double Unders
100 Sit-up (Fingers interlocked on top of head)
100 Pull-ups Kipping or Butterfly
RX+:
200 Double Unders
150 Sit-ups (hands interlock on top of head)
100 Strict Pull-ups
Out’s
Foam Roll Calves