Fitness Heroics – CrossFit
In’s
20 Jump Squats
Yoga/Mobility
Chest Stretch on Rig
Warm-up
Stationary #5 (No Measure)
8 min AMSAP
10 Lunges
10 Down Dog to Up Dog
10 Yoga Squats
Skill/Strength
Push Press (sets of 5)
13 minutes
WOD
4/8/2015 (AMRAP – Reps)
12 Minute AMRAP
10 Clean and Jerks
10 Burpees
Scaled:
Clean & Press, any weight
Ker Flop Burpees
RX:
Clean & Jerk, 135/95
Strict Burpees
RX+:
Clean & Jerk, 145/105
Strict Burpee Tuck Jumps
Out’s
50 Ring Dips