Fitness Heroics – CrossFit
In’s
Run 1/2 mile
Run to Racetrack rd, then to Bob Sikes Rd, then back to the gym.
Yoga/Mobility
Foam Roll OR Lacrosse Ball Roll
Calves
IT Bands
QL (Quadratus Lumborum)
Stretch with a purpose, not just to warm up.
Warm-up
Stationary #6 (No Measure)
8 Min Warm up
8 Deadlifts
8 Burpees
8 Lion King Lunges
Skill/Strength
Snatch Grip Deadlift (Sets of 5 Reps)
3 Sets of 5 reps HEAVY
WOD
4/17/2015 (AMRAP – Rounds and Reps)
Death By…
1:00-2:00
1 Kettlebell Swing (KBS)
1 Sit-up (S-U)
2:00-3:00
2 KBS
2 S-U
3:00-4:00
3 KBS
3 S-U
Scaled:
Sings to eye level, any weight
Use hands for sit-ups
RX:
Eye level, 53/35
Use hands
RX+:
Overhead swings, 62/44
No hands
Out’s
Stretch
-Hamstrings (Forward Triangle)
-IT Bands (Reverse Triangle)