Fitness Heroics – CrossFit
In’s
30 Med Ball Cleans
Yoga/Mobility
W/ Band
-Chest
-Lats
Warm-up
8 Min AMSAP (Shoulders) (No Measure)
8 Min AMSAP
Perfect Stretch Down Gym
Bear Crawl Down Gym
20 Pass Throughs
Skill/Strength
Bench Press (5 Rep Max)
WOD
7/1/2015 (AMRAP – Rounds and Reps)
17 Minute AMRAP
3 Handstand Push-ups
6 Dips
9 Push-ups
Scaled:
3 KB Press each arm
6 Assisted Dips
9 Push-ups from knees
RX: WOD AS WRITTEN
RX+: 10 Burpees every time you divide the reps
Out’s
30 Wall Ball
Superhero Training
Do you have what it takes?
Yoga/Mobility
Voodoo Floss lower extremities
OLY/Power
High-Hang Snatch (sets of 3)
Gymnastics
Metcon (AMRAP – Rounds and Reps)
12 Minute EMOM
Even: 12 Box Jumps, 36/30
Odd: 12 Pistols
Metcon
Run/Row Interval #2 (Time)
3 Rounds for time
Run to Racetrack and back
Row 500 meters
Rest 90 seconds
Run to Bob Sikes and back
Row 150 meters
rest 90 seconds
(Include rest into overall time)