Fitness Heroics – CrossFit
Class @ 9am
Open Gym @ 10am
Yoga @ 11am
In’s
5 Minutes of Jump Rope
Yoga/Mobility
VooDoo Floss Knees
Warm-up
Hips/Hams 2 (No Measure)
8 Minute AMSAP
3 Burpees
4 Lunges
5 Toe Touches (straight legs)
Skill/Strength
Iron Mikes (3 Sets of Max Effort)
IRON…MIKE!!!
3 minutes of work w/ 1 minute rest
WOD
7/3/2015 (AMRAP – Rounds and Reps)
16 Minute EMOM
Even: 11 Pull-ups
Odd: 11 Deadlifts
Scaled: 75-85% of 1 RM
RX: 275/205
RX+: Chest-2-Bar, 275, 205
Out’s
5 minutes of jump rope
Superhero Training
I NEED A HERO!!!
Yoga/Mobility
Foam Roll
-Lats
-Shoulders
OLY/Power
Press Complex #1 (3 Sets of 1 rep)
1 Strict Press
2 Push Press
3 Push Jerk
Must complete all reps without setting bar down. Working up to heaviest weight w/ EXCELLENT FORM.
Gymnastics
Rolling into an inversion on the rings from a dip position.
OR
Working on supporting yourself on rings.
15 minutes of practice
Metcon
Replace “Back Extension” w/ “Superman Lifts” laying on the ground.
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders