Fitness Heroics – CrossFit
In’s
30 RIng Rows
Yoga/Mobility
Roll Upper Back w/ Lacrosse ball
Warm-up
9 Min Int (No Measure)
3 rounds of 1 minute intervals
High Knees
Up-Downs (Burpees w/o push-up)
Down Dog OR Forward Fold
Skill/Strength
Archer Pull-ups (3 sets of Max Effort)
Record total number
WOD
Death By (Wall Ball/Cleans) (AMRAP – Rounds and Reps)
Death By AND Descending Ladder
Wall Ball:
1-2-3-4-5-6-7-8-9-10-11-12-13 etc.
Med Ball Clean:
10-9-8-7-6-5-4-3-2-1-0-0-0-0-0
1:00-2:00
1 Wall Ball
10 Cleans
2:00-3:00
2 Wall Ball
9 Cleans
3:00-4:00
3 Wall Ball
8 Cleans
ect…
Scaled: Any weight
RX: 20lb/14lb-10’/9′
RX+: 20lb/14lb-11’/10′
20 Minute Cap
Out’s
3 sets of Max Effort
Alternating single jumps in 1 minute