Fitness Heroics – CrossFit
In’s
run 1/2 mile
(Run to racetrack rd, then Bob Sikes and back=1/2 mile)
Yoga/Mobility
Foam Roll
-Calves
-IT Bands
-Forearms/Wrists
Warm-up
Burgener Clean and Jerk Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
6. Squat Clean and Press
7. Squat Clean and Push Press
8. Squat Clean and Jerk
WOD
going off of Crossfit.com today 🙂 may the WOD’s be in your favor.
If the WOD has something we don’t have (GHD, Rope Climbs, etc.) I will switch out those exercises for something equally fun.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Out’s
Run 1/2 Mile…yes do it again