Fitness Heroics – CrossFit
Yoga/Mobility
Foam Roll
-Lats
Lacrosse Ball Roll
-Scapula
Warm-up
Warm up 6 (No Measure)
2 Rounds
Run to racetrack
Inchworm (length of rig)
Power Skip back
Skill/Strength
Pull-ups (3 Sets of Max Effort)
WOD
If you complete 100 burpee pull-ups in less than 18 minutes then note your time and continue on with the AMRAP
GI JANE AMRAP (AMRAP – Reps)
18 Minute AMRAP
Burpee Pull-ups
Scaled: Burpee and jumping pull-up
RX: Burpee jump into a pull-up
RX+: Burpee Muscle-ups
GI Jane (Time)
100 Burpee Pull-ups for time
Scaled: Burpee and jumping pull-ups
RX: Burpee and jump into a pull-up
RX+: Burpee Muscle-ups