Fitness Heroics – CrossFit
In’s
Quad Smash
Yoga/Mobility
VOODOO FLOSS
Knees
Warm-up
Stationary #3 (No Measure)
8 Min AMSAP
6 Jump Squats
6 Perfect Stretches
6 Inch Worm Burpees
Skill/Strength
Working on Pistol form.
Pistols (Max reps in 1 minute)
Record lowest number
1 Minutes of pistols
30 Seconds of rest
x3
WOD
Izzy EMOM (Weight)
15 Minute E-90-SOS
10 Back Squats every 90 seconds
Increasing in weight every 90 seconds until failure or the time is completed.
Your score is the heaviest weight done successfully PLUS every 2 reps added onto your score as 1lb. 2 reps = 1lb
Scaled:
Any Weight
RX:
95/75
RX+:
115/85
Out’s
50 Leg tosses w/ Partner