Fitness Heroics – CrossFit
In’s
Run 3/4 mile
(Racetrack to Bob Sikes to Racetrack to Gym)
Yoga/Mobility
Quad Smash!!!!!!
Warm-up
8min Fr. Sq. (No Measure)
8 minute warm up w/ PVC
20 Pass thru’s
10 reverse hand Down Dogs
5 Front Squats
Skill/Strength
Front Squat (Find 1 Rep Max w/ good form)
Elbows UP, Knees OUT.
WOD
Balls of Fury (AMRAP – Rounds and Reps)
6 Lunges w/ Ball
6 Squats w/ Ball
6 Burpees
Scaled: any weight, hold ball however
RX: 20/14, OH Lunges, OH Squats, Burpees holding ball
Out’s
Run 3/4 mile
(Racetrack to Bob Sikes to Racetrack to Gym)
Superhero Training
Yoga/Mobility
Stretch or Roll however will best help your mobility w/ these muscles.
-Glutes
-Hamstrings
-Low Back
OLY/Power
Pick one barbell movement you are weak at and do 3 sets of 5 reps @ 85%-90% of your 1 rep max of that lift. Such as Bench Press, Shoulders Press, Snatch, Clean, Jerk, etc.
Gymnastics
12 minutes of practice of ONE gymnastics move you have been struggling with. Such as, Handstand push-ups, Pull-ups, Muscle-ups, etc.
Metcon
BENCHMARK TIME!!!
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups