Fitness Heroics – CrossFit Epically Awesome
In’s
40 Push-ups
Yoga/Mobility
-Glutes
-Hamstrings
Warm-up
The reckoning (No Measure)
10 minutes of jump rope
Every minute on the minute preform 1 Burpee
Skill/Strength
2k Row (Time)
Max Effort 2k Row
WOD
Karen (running) (Time)
150 Wall Ball Shots for time
Every time you set the ball down you must run 200 meters
Scaled: any height or ball
RX: 20/14, 10’/9′
RX+: 20/14, 11’/10′
Out’s
20 Pull-ups
Superhero Training
Yoga/Mobility
-Knees (Voodoo Floss)
-Quads
OLY/Power
Overhead Pause Squats (Sets of 3)
2 Second Pause at bottom of the squat
Gymnastics
Working on our Back Levers today!
Metcon
No this is not a typo or a mess up.
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#