7/7/2017

Fitness Heroics – CrossFit Epically Awesome

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In’s

3×25 GHD Crunches

Yoga/Mobility

Twisted Cross

Warm-up

Bench Warm Up (No Measure)

2 Rounds

10 1 Arm KB Bench Press each arm

Run 200m

10 Push-ups

Run 200m

10 1 Arm KB Push Press

Skill/Strength

Bench Press (3×8)

WOD

Stephanie’s WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 KB Squats, 53/35

10 KB Swings OH

20 KB OH Lunges (10 Per side)

2 Turkish Get-ups (1 Per side)

Spec Ops Training

Mental note

Time to nut up or shut up.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats