Fitness Heroics – CrossFit Epically Awesome
In’s
3×15 GHD Back Extensions
Yoga/Mobility
Chest Stretchy
Warm-up
Warm-up Gymnastics (No Measure)
7 Minute Warm-up
200 Meter Run
5 Inch Worms
3 Kick ups to wall
10 Hollow Body Rocks
3 Kick ups to wall
10 KB Stiff Leg Deadlifts
Skill/Strength
Weighted OH Sit-ups (3×10)
Holding weight inline with your torso the whole time. no swinging of the arms.
If it burns it grows. Unless it is when you pee….go see a doctor, yesterday.
WOD
Pure Evil (AMRAP – Rounds and Reps)
14 Minute AMRAP/EMOM
3, 6, 9, 12, 15, 18, 21, etc…
KB Swings, 62/44 OH
Push-ups
with EMOM of 5 Burpees
RX+: HSPU
burpees do not count towards score
Spec Ops Training
Mental note
Back Squat (3×8)
Bulgarian Split Lunge (3×8 Each Side)
Holding weight down at your side. Place your back foot on a 6-12 inch box depending on your height. Lower yourself until you back knee touches the ground. Stand up until your front leg is straight.
Glute-Ham Raises (3×8)
Weighted GHD Sit-ups (3×10)
Add weigth as needed
Stiff Leg Deadlifts (3×20)
Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.