Fitness Heroics – CrossFit Epically Awesome
In’s
20 Ring Rows
Yoga/Mobility
-Pec Minor
-Lats
Warm-up
6 min (Bar muscle ups) (No Measure)
4 muscle up transitions on a bar
6 Step-ups
6 Burpees
Skill/Strength
Bar Muscle-ups (3 Sets of Max Effort)
WOD
8/4/2015 (Time)
4 Rounds for Time
25 Box Jumps
25 Air Squats
25 Single arm KB swings
Scaled: any weight or height
RX: 30/24, 53/35
RX+: 34/30, 62/44
Out’s
20 Pull-ups
Superhero Training
Yoga/Mobility
-Lats
-Forearms
OLY/Power
1: Bench Press (3 sets of 8)
2: Close Grip Bench Press (3 sets of 8)
Hands inside shoulder width.
3: Shoulder Press (3 sets of 8)
Gymnastics
Weighted Pull-ups (3 sets of 8)
Metcon
3 min L-Hang (Time)
Accumulate 3 minutes of L-Hangs