Fitness Heroics – CrossFit
In’s
200 Jump Rope
(Encourage you to use this time to work on double unders)
Yoga/Mobility
-Upright Titanic Full Nelson
Warm-up
Stationary #2 (No Measure)
8 Minute AMSAP
20 Pass thrus
10 Overhead Squats w/ Band
5 Push-ups
Skill/Strength
Bench Press (5 sets of 5 reps @ 85% of 5RM)
WOD
4/27/2015 (Time)
5 Rounds
10 Wall Ball, 20/14
10 Burpees
Scaled:
Any height of target
Any weight
Ker Flops
RX:
20/14 to 10/9
Ker Flops
RX+:
20/14 to 11/10
Ker Flops