Fitness Heroics – CrossFit Epically Awesome
In’s
3×15 GHD Oblique Twists
Yoga/Mobility
Couch Stretch
Dragon Pose
Warm-up
Warm-up Gymnastics (No Measure)
7 Minute Warm-up
20 Single Jumps
5 Inch Worms
3 Kick ups to wall
10 Hollow Body Rocks
3 Kick ups to wall
10 Lunges
Skill/Strength
Spending 8 Minutes working on squat therapy. Perfecting our air squat.
100 Air Squats (Time)
100 Air Squats for time
5 Minute Time Cap
WOD
8/3 ABS, ABS, and more ABS (Time)
50 Toes-2-Bar
50 Torso Twists w/ DB/KB, 35/26
50 Strict Sit-ups
50 V-Ups
50 Knees-2-Elbows
Spec Ops Training
Mental note
Alternate cardio day. Go Ham like a Hamster.
Row Run Cardio (Time)
20 minute time cap
Row 750
Run 1/4 mile
Row 500
Run 1/2 mile
Row 250
Run 3/4 mile
3 min ME Double Unders (AMRAP – Reps)
3 Minutes for Max Effort Double Unders