Fitness Heroics – CrossFit
In’s
100 Sit-ups
Yoga/Mobility
Foam Roll Lats
Chest w/ band
Warm-up
9 Min Int (No Measure)
3 rounds of 1 minute intervals
High Knees
Up-Downs (Burpees w/o push-up)
Down Dog OR Forward Fold
Skill/Strength
Ring Dips (3 sets)
Record total number of reps from ALL 3 sets.
RX+: Do a muscle-up to initiate dips
WOD
4/21/2015 (Push/Element) (AMRAP – Rounds and Reps)
20 Min EMOM
Odd – Row 15 Calories
Even – 15 Burpees
Scaled: Damper on 7-8
Ker Flops
RX:
Damper on 9-10
Strict burpees
RX+:
Damper on 9-10
Strict over rower burpees
Out’s
50 Leg Raises