Fitness Heroics – CrossFit
In’s
Run 1/2 mile
Yoga/Mobility
Yoga Warm Up (No Measure)
-Forward Fold
-Down Dog
-Warrior 2
-Side Warrior
-Reverse Warrior
-Forward Fold
Skill/Strength
Split Jerk (5×5 @ 85% of 5 Rep Max)
WOD
5/18/2015 (Time)
21-15-9
Single arm kettlebell thrusters
Burpees
Scaled:
Squat and Press
Ker Flops
RX:
Thrusters, 44/26
Ker Flops
RX+:
Thrusters, 53/35
Ker Flops
Out’s
2 Rounds
1/4 mile sprint
Rest 45 seconds