Fitness Heroics – CrossFit Epically Awesome
In’s
Drink 8oz of water
Yoga/Mobility
-Lats
-Pec Minor
Warm-up
5 min Kipp warm up (No Measure)
5 Minutes of
Inch worm down gym
10 Superman Lifts
10 Hollow body lifts
Skill/Strength
Working on progressions and refining the beat swing, kipping pull-up, and the butterfly pull-up.
WOD
7/27/2015 (Time)
Run 1.5 miles
Row 1,500 meters
75 Box Jumps
Scaled: any height Box Jumps
RX: 24/20
RX+: 30/24
Out’s
40 Strict Sit-ups
Superhero Training
With our powers combined we can summon, Captain Planet!!!
Yoga/Mobility
Couch Stretch
VooDoo Floss Knees (2 Wraps. 1 at the top of the knee cap and 1 below the knee cap.)
OLY/Power
Overhead Squat (3 sets of 5 @ 85% of 1RM)
Front Squat (3 sets of 10 @ same weight as OHS)
Back Squat (3 sets of ME @ same weight as OHS)
Gymnastics
7/27 SUPERHERO (Time)
50 Burpee Muscle-ups for time
Metcon
Same weight you used during the OLY/POWER section.
#2 of 7/27 SUPERHERO (AMRAP – Rounds and Reps)
13 minute AMRAP
5 Power Snatches @ 85% of OHS 1 RM
15 Wall Ball, 20/14