Fitness Heroics – CrossFit Epically Awesome
In’s
3×20 GHD Oblique Twists
Yoga/Mobility
Chest Stretch on Rig
Warm-up
Bench Warm Up (No Measure)
2 Rounds
10 KB Swings
10 DB/KB Hang Cleans Left Arm
10 Press Left Arm
10 DB/KB Hang Cleans Right Arm
10 Press Right Arm
10 Clean and Press Left Arm
10 Clean and Press RIght Arm
Skill/Strength
Bench Press (4×4)
WOD
17 Min Partner (AMRAP – Reps)
17 Minute Cap
60 Deadlifts, 135/95
30 Burpees
60 Front Squats, 135/95
30 Burpees
60 Push Press, 135/95
30 Burpees
AMRAP (in remaining time)
Clean & Jerk, 135/95lb
Score is Total number of Clean & Jerks. Put your time to complete the WOD in Comments.
Spec Ops Training
Mental note
Next Past test is Next Monday.
DB Shoulder Press (3×8)
DB Chest Flyes (3×10)
GHD Situps (3×15)
add weight to keep the rep scheme at 15 reps.