Fitness Heroics – CrossFit Epically Awesome
In’s
Jog 1/4 mile
Rest 1:1
Run 1/4 mile
Yoga/Mobility
Yoga
-Pigeon Pose
-Reverse Triangle
Warm-up
Sky’s out, thighs out (No Measure)
3 Rounds
10 Stiff Leg deadlifts w/ PVC
10 Lunges
Inch Worm down gym
Skill/Strength
Knees To Elbow (3 sets of ME)
WOD
Metcon (Time)
5 rounds for time of:
20 Wall Ball
10 Deadlifts
Scaled: Any weight
RX: 225/135, 20/14 – 10’/9′
Out’s
Jog 1/4 mile
Rest 1:1
Sprint 1/4 mile
Superhero Training
Yoga/Mobility
Foam Roll and Static Stretch
-Calves
-Chest
https://www.youtube.com/watch?v=dDWchJ-Td9M
OLY/Power
Drop Snatch (Focusing on speed under bar)
Gymnastics
Box Jumps (Max Height for 1 RM)
Metcon
1st WOD ever (Time)
15 Minute Time Cap
100-90-80-70-60-50-40-30-20-10
Single Jumps
10-9-8-7-6-5-4-3-2-1
Burpees
RX Plus:
50-45-40-35-30-25-20-15-10-5
Double Unders
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps