Fitness Heroics – CrossFit
In’s
20 Burpees
Yoga/Mobility
Yoga Warm Up 2 (No Measure)
-Forward Triangle
-Triangle
-Reverse Triangle
-Down Dog
-Pidgeon
Warm-up
Burgener Clean Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
Skill/Strength
Squat Clean (3-3-2-2-1-1-1)
WOD
4/2/2015 (Element/Legs) (Weight)
14 Minute ETMOM (Every Two Minutes on the Minute)
10 Thrusters
Increasing in weight every 2 minutes
Scaled:
Start with any bar
RX:
Start with 45/35
RX+:
Start with 55/45
Out’s
500m Row (Time)
Max Effort 500m Row