Fitness Heroics – CrossFit
In’s
50 RIngs Dips
Yoga/Mobility
-All the chest stretches
Warm-up
9 Min Int (No Measure)
3 rounds of 1 minute intervals
High Knees
Up-Downs (Burpees w/o push-up)
Down Dog OR Forward Fold
Skill/Strength
Working on Handstand Kick ups
WOD
5/11/2015 (Time)
5 Rounds for time
15 Kettlebell Swings Overhead
15 Handstand push-ups
Run 400 meters
Scaled:
Any weight
Kettlebell Push Press
Run/Walk
RX:
53/35 KB
Handstand Push-ups
Run/Sprint
RX+:
62/44 KB
Deficit Handstand push-ups on 25lb plates
SPRINT!!!!
Out’s
50 Ring Push-ups