Fitness Heroics – CrossFit
On Monday April 27th there will be NO Morning Classes or OPEN GYM. There will be evening Open gym and classes as scheduled.
In’s
Couch Stretch
Roll QL
Stretch Glutes
Yoga/Mobility
Foam Roll
-IT Bands
-Calves
Warm-up
Yoga Warm Up 2 (No Measure)
-Forward Triangle
-Triangle
-Reverse Triangle
-Down Dog
-Pidgeon
Skill/Strength
Shoulder Press (5-4-3-2-2-1-1-1)
13 minutes
WOD
12/30/2014 (Time)
15 Minute Cap
11-10-9-8-7-6-5-4-3-2-1
Shoulder-2-Overhead
1-2-3-4-5-6-7-8-9-10-11
Push-ups
Scaled:
S-2-OH, 50%-54% of 1 RM Strict Press
Modified Push-ups
RX:
S-2-OH, 55%-59% of 1 RM Strict Press
Push-ups
RX+:
S-2-OH, 60%-65% of 1 RM Strict Press
Push-ups w/ feet on plate
Out’s
50 Tricep extensions on rings