Fitness Heroics – CrossFit
In’s
Row 1,000 meters @ talking pace
Yoga/Mobility
Static stretching
-Scalene
-Rear Rotators
-Traps
Warm-up
Stationary #3 (No Measure)
8 Min AMSAP
6 Jump Squats
6 Perfect Stretches
6 Inch Worm Burpees
Skill/Strength
With a Partner
Working on Handstand Holds
OR
Handstand Balances
WOD
4/16/2015 (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Deadlifts
5 Hang Power Cleans
5 Push-ups
Scaled:
Deadlifts
Deadlifts w/ high pull
Any Mod push-up
RX:
Deadlifts, 115/75
Hang power cleans, 115/75
RX+:
Deadlifts, 115/85
Hang Squat Cleans, 115/85
Handstand Push-ups
Out’s
STRETCH OR ROLL anything that is sore or hurts. I suggest:
-Hamstrings
-Hip Flexors
-Chest/shoulders