Fitness Heroics – CrossFit
In’s
30 Iron Mikes
OR
30 Lunges
Yoga/Mobility
Foam Roll
-Calves
Yoga
-Pigeon pose
Warm-up
Hips/Hams (No Measure)
2 Rounds Together
1 minute of jump ropes
Inch Worm (down gym)
Perfect Stretch (down gym)
Skill/Strength
Box Jumps (3 sets of Max Effort (1 minute/30 sec rest))
WOD
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Out’s
50 Kettle bell thrusters
RX: 53/35
RX+: 62/44