Fitness Heroics – CrossFit Epically Awesome
In’s
3×15 GHD Sit-ups
Yoga/Mobility
Banded Hamstrings
Warm-up
Warm Up Deadlifts (No Measure)
2 Rounds
12 Air Squats
12 Stiff Leg Deads w/ KB
12 Regular Dead lifts w/ KB
12 Good morning w/ Band
WOD
Metcon (AMRAP – Rounds and Reps)
35 Minute Partner AMRAP. You go, I go:
Run 800 meters
20 Deadlifts, 315/225
Run 800 meters
100 Sit-ups
Spec Ops Training
Mental note
Hopefully no one is too hung over from celebrating Freedom, ‘Merica. F&%K Yeah. With the remainder of this week we will be doing Metabolic Conditioning. New strength cycle will begin fresh on monday.
Row/HPC/T-2-B (Time)
3 rounds for time
500m Row
6 Hang power cleans
12 Toes-2-Bar
Rx:185/135
Rx+:225/155