Fitness Heroics – CrossFit
In’s
60 Toes-2-bar
Yoga/Mobility
Upright Titanic Full Nelson
Warm-up
Cardio Warmup (No Measure)
Row/Run/Stairs/Jump Rope for 10 minutes
Skill/Strength
Bench Press (Sets of 5)
WOD
4/13/2015 (Time)
4 rounds for time
15 ring dips
15 burpees
Scaled:
Ring assisted dips
Ker Flops
RX:
Ring Dips
Strict Burpees
RX+:
Muscle-up to start ring dips
Strict Tuck Jump Burpees
Out’s
Chest Stretch on rig
OR
any Shoulder Stretch