Fitness Heroics – CrossFit
In’s
1/4 mile farmers carry
RX: 53/35
RX+: 62/44
Yoga/Mobility
Foam Roll
-Calves
Stretch on a box
-Glutes
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
Pistols (3 Sets of Max Effort (1 Minute/30 sec rest))
WOD
6/22/2015 (Legs/Med) (AMRAP – Rounds and Reps)
14 minute AMRAP
5 Back Squats
400 meter run
10 Burpees
Scaled:
85%-90% 1 RM
Ker Flops
RX:
85%-90% 1 RM
Strict Burpees
RX+:
85%-90% of 1 RM
Strict Burpee Pull-ups
Out’s
1/4 mile farmers carry
RX: 53/35
RX+: 62/44