Fitness Heroics – CrossFit Epically Awesome
In’s
3×12 GHD Sit-ups
Yoga/Mobility
Couch Stretch
Pigeon Pose
Warm-up
BW General Warm up (No Measure)
2 Rounds
1 min of each
-Pass thru’s
-Inch Worm Pushups
-Burpees
-Air squats
-Plank
Skill/Strength
Metcon (AMRAP – Rounds)
10 Minute EMOM
10 Wall Ball, 20/14
RX+: 30/25
WOD
Metcon (Time)
27-21-15-9
Hang Squat Cleans, 95/75
Handstand Push-ups
Spec Ops Training
Mental note
Got to build them chest, shoulders, triceps, and ABS. Beach Body!
Handstand Push-ups (3×8)
Strict, increase deficit if 8 is easy.
Weighted ring dips (3×8)
Ring dips with weight…that’s it.
Lateral Dumbbell Raises (3×12)
using dumbbells perform a lateral raise ( arms go out into a “T”)