Fitness Heroics – CrossFit
In’s
4 minutes of jump rope
Yoga/Mobility
chest stretch on upright
Warm-up
The Batman (No Measure)
5 Min AMSAP
10 Box Jumps/Step ups
10 Push-ups
10 Squats
5 Pull-ups
Skill/Strength
Push-ups (3 set of max effort)
holding a plank position lower your body to the ground until your CHEST touches the ground and press yourself back up.
WOD
6/15/2015 (Short/push/legs) (Time)
20-15-10-5
Power cleans
Burpees
Scaled:
any weight
ker flops
RX:
135/95
ker flops
RX+:
155/105
Over the bar burpees
Out’s
30 ring dips