Fitness Heroics – CrossFit Epically Awesome
In’s
20 Push-ups
Yoga/Mobility
5 Minutes of stretching what hurts
Warm-up
8 Min Pass/Perfect (No Measure)
1 Minute of Jumping Jacks
FOLLOWED BY…
7 Minutes of
14 Pass thrus w/ Band
Perfect Stretch down the gym
WOD
8/29/2015 (Time)
For Time
30 Wall Ball
25 Squat Cleans
20 Burpees
10 Lunges w/ Bar
Run to Bob Sikes and Back
10 Lunges w/ Bar
20 Burpees
25 Squat Clean
30 Wall Ball
RX: 95/75 Barbell, 20/14 to 10/9 WB
Superhero Training
Yoga/Mobility
-Pec Minor
-Lats
OLY/Power
Shoulder Press (3 sets of 8)
Gymnastics
Deficit Handstand Push-ups (3 Sets of Max Effort)
Record total in reps section. Put each set into comments section.
Metcon
Each row is for an individual time.
1000m Row (Time)
Max Effort 1000m Row
3 Minutes Rest
1000m Row (Time)
Max Effort 1000m Row
3 Minute Rest
1000m Row (Time)
Max Effort 1000m Row
3 Minute Rest
1000m Row (Time)
Max Effort 1000m Row
DONE!