Fitness Heroics – CrossFit
In’s
30 Squat Snatch
OR
30 Deadlifts w/ High Pull
W/ PVC or Bar
Yoga/Mobility
-Couch Stretch
-Hip Flexors w/ Band
Warm-up
The Batman (No Measure)
5 Min AMSAP
10 Box Jumps/Step ups
10 Push-ups
10 Squats
5 Pull-ups
WOD
6/11/2015 (ETMOM/FrSq) (Weight)
28 Min ETMOM
Every Two Minutes on the Minute
8 reps of Front Squats
Increasing in weight until you are unable to perform 8 reps within the 2 minutes
Scaled:
Any Starting weight
RX:
Starts @ 115/85
RX+:
Starts @ 135/95
2 extra reps = 1 extra pound to score
Out’s
2 Rounds
20 Box Jumps, 24/20
20 Kettlebell Swings, 62/44