Fitness Heroics – CrossFit Epically Awesome
In’s
40 Strict Sit-ups
Yoga/Mobility
-Calves
-Hip Flexors
Warm-up
9 Min Int (No Measure)
3 rounds of 1 minute intervals
High Knees
Up-Downs (Burpees w/o push-up)
Down Dog OR Forward Fold
Skill/Strength
1/2 mile sprints (Time)
3 Rounds
Sprint 1/2 mile
Rest 1:1
RX+: 2:1 Rest Ratio (You get half the rest)
Record total time, including rest.
WOD
7/30/2015 (AMRAP – Rounds and Reps)
14 minute AMRAP
10 (5 Each arm) Kettlebell Hang Power Snatch
5 Ring Rows
Run 200m w/ KB
RX: 53/35
RX+: 62/44
Out’s
40 weighted sit-ups
Superhero Training
Yoga/Mobility
-Scapula
-Pec Minor
OLY/Power
Clean Complex (Sets of 1 rep @ heaviest weight)
1 rep:
1-High Hang Clean
2-Hang Clean
2-Clean and Jerk
Gymnastics
Some Scary sh!t……
Practicing back flips. This can be scaled down to be done on the rings with a spotter.
If you want to do this section come in during Open Gym and work with Instructor Grant. He shall guide you using the force.
Metcon
7/30 SUPERHERO (Time)
4 Rounds
Row 500 meters
12 KB swings w/ Left arm, eye level
12 KB swings w/ Right arm, eye level
53/35