Fitness Heroics – CrossFit Epically Awesome
In’s
40 Pass thru’s
Yoga/Mobility
Test and Re-test, after stretching one side, by attempting to push elbows as high as possible in the front rack.
-Low Lats
-Pec Minor
Warm-up
6 min bar warm-up (No Measure)
1 Minute of Burpees
Followed by…
5 minutes w/ a barbell
5 Deadlifts
5 Cleans
5 Front Squats
5 Push Press
WOD
7/29/2015 (Time)
20 Back Squats
20 Behind the neck jerks
20 Thrusters
20 Cleans
20 Deadlifts
Scaled: any weight
RX: 135/95
RX+: 145/105
Skill/Strength
Spending the remainder of the class working on 1 skill that is up to the individual.
Pick something you suck at.
Out’s
2 min ME K-2-E (AMRAP – Reps)
2 minutes of Max Effort
Knees-2-Elbows
Superhero Training
Yoga/Mobility
-Hip Flexors
-Quads
OLY/Power
Drop Snatch (3 sets of 5)
Snatch Balance (sets of 5)
Gymnastics
Metcon (Time)
50 Ring Rows for time
focusing on keeping shoulder blades done and back.
Metcon
Row 5,000 meters at talking pace