Fitness Heroics – CrossFit Epically Awesome
In’s
3×9 Strict Pull-ups
OR
3×3 Muscle-ups
Yoga/Mobility
Foam Roll Shins and Calves
Warm-up
Leg/Core Warm up (No Measure)
2 Rounds 1 minute each
Forward Lunges
Side-2-Side Lunges
1 Arm DB/KB Squat Snatch
Weighted Sit-ups
Repeat
Skill/Strength
Shoulder Press (4×4)
WOD
Metcon (AMRAP – Rounds and Reps)
6 Minute EMOM
4 Touch N’ GO Power Cleans, 155/115
Last minute is Max Effort Touch N’ Go for extra reps
Metcon (AMRAP – Rounds and Reps)
6 Minute EMOM
5 Unbroken Knees-2-Elbows
Last Minute is Max Effort Unbroken Reps for extra reps
Superhero Training
Flight simulator (Time)
5 -10-15-20-25-30-35-40-45-50
Unbroken DU . If you fail a rep scheme start that one over!
Rx: Singles
Rx+: DU
800m run x3 Int. (Time)
3 x 800 meters
Rest ratios:
Rx: 1:1
Rx+: 1:2
record total time including the rest periods