Fitness Heroics – CrossFit
In’s
VooDoo Floss Knees
Yoga/Mobility
Stretch w/ Band
-Triceps/Lats
6 Min Warm up (KB) (No Measure)
6 min warm up w/ light KB
10 Goblet Squats
10 DL w/ High Pull
10 Cleans (5 each side)
Skill/Strength
Ring Dips (3 sets ME)
WOD
7/6/2015 (AMRAP – Rounds and Reps)
23 Minute AMRAP w/ Partner
400m Farmers Carry
16 KB Cleans
16 KB Thrusters
16 KB OH Squat
Scaled: use barbell
RX: 53/35
RX+: 62/44
Out’s
VooDoo Floss Hips
Superhero Training
Going for the GOLD!
Yoga/Mobility
-Lats
-Chest
Stretch or Roll however will best help your individual mobility.
OLY/Power
Turkish Get Up (1 rep max on each arm)
Using a barbell
Gymnastics
L-Sit (Accumulate 3 Minutes)
Record your longest hold for your set.
Metcon
Metcon (Time)
10-20-30-40-50
Burpees
Sit-ups