Fitness Heroics – CrossFit Epically Awesome
In’s
20 Leg lifts
Yoga/Mobility
-Calves
Warm-up
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
500 Double Unders (Time)
500 Double Unders for time
OR
1,500 Single Jumps
10 Minute Time Cap
WOD
8/26/2015 (Time)
15 Minute AMRAP
20 Goblet Squats
100 Double Unders
400 meter Run
RX: 53/35
Out’s
20 Ring Rows
Yoga/Mobility
-Claves
-Quads
OLY/Power
Snatch Balance w/ OHS (5 Overhead Squats)
Preform 1 Snatch balance to begin Overhead Squats
Gymnastics
8/26 SUPERHERO (AMRAP – Reps)
10 Minute EMOM
Strict Handstand Push-ups
20 Seconds of Work
40 Seconds of Rest
Metcon
8/26 SUPERHERO #2 (Time)
20-15-10-5
Behind the neck press, 95/75
Strict Dips
Burpee Box Jump Overs