Fitness Heroics – CrossFit
In’s
Talk about how much you love America and how we can improve upon it.
Yoga/Mobility
-Pigeon pose
-Reverse triangle
Warm-up
8 Min AMSAP (Shoulders) (No Measure)
8 Min AMSAP
Perfect Stretch Down Gym
Bear Crawl Down Gym
20 Pass Throughs
Skill/Strength
Handstand Push-ups (3 sets of Max Effort)
Kipping is allowed. Go until you fall off the wall.
WOD
Karen (running) (Time)
150 Wall Ball Shots for time
Every time you set the ball down you must run 200 meters
Scaled: any height or ball
RX: 20/14, 10’/9′
RX+: 20/14, 11’/10′
Out’s
Have a beer or shot for America
Superhero Training
I am the night, I am vengeance, I AM BATMAN!
Yoga/Mobility
STAY FOR YOGA CLASS!