Fitness Heroics – CrossFit Epically Awesome
In’s
5 minutes of jump rope
Yoga/Mobility
Quad Smash
Warm-up
8 Min AMSAP (No Measure)
8 minutes of
Inch Worm
Broad Jumps
Duck Walk
Crab Walk
(all the length of the gym)
Skill/Strength
Box Jump 1 Rep (Distance)
Max height on 1 rep Box Jump
WOD
8/14/2015 (AMRAP – Rounds and Reps)
9 minute AMRAP
10 Double Unders
5 Wall Ball
RX: 20/14 to 10’/9′
Out’s
40 Ring Rows
Superhero Training
Yoga/Mobility
-Hamstrings
-IT Bands
OLY/Power
Weighted Step-ups (sets of 8)
Front Rack Lunge (sets of 8)
Gymnastics
Ring Push-ups (3 sets of Max Effort)
Metcon
Broad Jumps (1/2 mile) (Time)
Broad Jump for 1/2 Mile