Fitness Heroics – CrossFit Epically Awesome
In’s
800 meter Row
Yoga/Mobility
Banded Hamstrings
AND
Neck and Trap Stretch
Warm-up
Lloyds Jump Rope Challenge (No Measure)
For 5 Minutes the whole class does Single Jumps. Everytime someone stops or messes up, everyone does 2 burpees.
Skill/Strength
Front Squat (4×4)
WOD
Heavy DL Run (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
RX: 365/255
RX+: 405/285
Superhero Training
Row Intervals 5 x 500 M (Time)
5 x 500 Meter row
do a 500 M row then rest for 1:30
Rx:damper 8
Rx+:damper 9+
Record TOTAL time including the rest period