Fitness Heroics – CrossFit
In’s
30 KB Sumo Deadlift w/ High Pull
Yoga/Mobility
MOBILITY IS OWN YOUR OWN BEFORE CLASS TODAY
———————————————-
-Calves
-Glutes
Warm-up
Robin (No Measure)
2 Rounds
Perfect Stretch (Length of gym)
Burpee broad jumps (length of gym
THEN…
2 Rounds
10 Air Squats
Skip (Length of gym)
Inch worm (Down gym)
Skill/Strength
1 Mile (Time)
1 Mile for time
2 Laps of Racetrack to Bob Sikes
4 Minute Rest then Start “Hall” (Round to nearest minute.
WOD
Hall (Time)
5 Rounds for time of:
3 Cleans, 225#
200m Sprint
20 Kettlebell Snatches, 1.5 pood (10 each arm)
Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
Out’s
30 KB Push Press
Superhero Training
Do you have what it takes?
Yoga/Mobility
-Calves
-Shoulders
OLY/Power
Clean & Jerk Complex #1 (heaviest weight for 1 rep)
Preforming all the lifts = 1 rep
1 Deadlift
1 Power Clean
1 Jerk
1 Power Clean
1 Deadlift
Gymnastics
Dips (Dips on boxes (not rings))
3 sets of Max Effort
Metcon
Grace followed by Grace…Yes Grace twice
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
1:1 Rest Ratio THEN DO IT AGAIN!!!
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#