Fitness Heroics – CrossFit Epically Awesome
In’s
3×9 Pull-ups
OR
3×4 Muscle-ups
Yoga/Mobility
Pigeon Pose
Warm-up
KB/Cardio Warm-Up (No Measure)
8 Minute Intervals
1. Tuck Jumps
2. Single Jumps
3. ALT Step Jump Rope
4. KB Swings
Repeat
WOD
Metcon (Time)
10 Rounds for time w/ Partner
200 Meter Sprint
Rest period is how long it takes your partner to complete 200 meters. Both partners will do 10 rounds
Score is time it takes both partners to completely finish 10 rounds.
Skill/Strength
Weighted OH Sit-ups (3×30)
Holding weight inline with your torso the whole time. no swinging of the arms.
Superhero Training
15m/Gym/Met/Couplet (AMRAP – Rounds and Reps)
15 Minute AMRAP
5 HSPU, 45lb Def.
200 meter run
Black and Blue (Time)
5 rounds for time
5 power cleans
10 burpees
Scaled: 95/75
Rx: 135/95
Rx+: 155/105; burpees over the bar