Fitness Heroics – CrossFit
Sign up for our Olympic Lifting Seminar on April 18th- April 19th.
In’s
Run to Racetrack and back
Yoga/Mobility
Banded Stretch
-Hip Flexors
-Hamstrings
Warm-up
Stationary #2 (No Measure)
8 Minute AMSAP
20 Pass thrus
10 Overhead Squats w/ Band
5 Push-ups
Skill/Strength
Working on the “Perfect Air Squat”
Air Squats (5 sets of Tabata)
SQUATS
Record lowest number between all 5 sets
WOD
4/7/2015 (Time)
30-20-10
Wall Balls
Thrusters
Scaled:
Any weight or height
RX:
20/14 to a 10’/9′
95lb
RX+:
20/14 to a 10’/9′
115lb
Out’s
50
Lunges
OR
Iron Mikes