Fitness Heroics – CrossFit
In’s
Quad Smash
Yoga/Mobility
-Upright titanic stretch
-Quad sheer
Warm-up
Stationary #7 (No Measure)
6 Minute AMSAP
8 Jump Squats
8 Lion King Lunges
8 Split Stretch
Skill/Strength
Deadlift (8-6-4-3-3-3)
WOD
6/10/2015 (Pull/Task) (Time)
Partner WOD
4 Rounds for time
20 Deadlifts
500m Row
Scaled:
Any weight that is challenging with good form
RX:
225/135
Damper on 7-9
RX+:
255/155
Damper on 10
Out’s
60 leg raises laying on the ground