Fitness Heroics – CrossFit Epically Awesome
In’s
40 Strict sit-ups
Yoga/Mobility
-Hip Flexors
-Low Back
Warm-up
Set up rower and try out your settings for 200 meters.
WOD
Row Intervals (of Doom) (Time)
250 meter Row
REST :45 sec
500 meter Row
REST 1:00
750 meter Row
REST 1:15
1,000 meter Row
REST 1:15
750 meter Row
REST 1:00
500 meter Row
REST :45
250 meter Row
Out’s
40 strict sit-ups
Superhero Training
Yoga/Mobility
-Quads
-Knees
OLY/Power
Practice Push Jerks for 15 minutes.
Gymnastics
100 Pistols (Time)
100 Pistols for time (50 Each leg)
Metcon
8/5 SUPERHERO (Time)
45 Push Jerks for time
135/95