Fitness Heroics – CrossFit
In’s
50 Sit-ups strict
Yoga/Mobility
Foam Roll
-Lats
Lacrosse Ball Roll
-Upper Back
Warm-up
Stationary #1 (No Measure)
8 Min AMSAP
30 Seconds of Jumping Jacks
4 Inch Worm Burpees
4 Perfect stretches
Skill/Strength
All about those Front Levers today
WOD
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Out’s
Breathe and relax….then do 50 more sit-ups