Fitness Heroics – CrossFit Epically Awesome
In’s
30 Cleans w/ Bar
Yoga/Mobility
-Upper Hamstrings
-Hip Flexors
Warm-up
6 min bar warm-up (No Measure)
1 Minute of Burpees
Followed by…
5 minutes w/ a barbell
5 Deadlifts
5 Cleans
5 Front Squats
5 Push Press
Skill/Strength
Deadlift (3 sets of 3 @ 85-90% of 1RM)
WOD
7/3/2015 (AMRAP – Rounds and Reps)
16 Minute EMOM
Even: 11 Pull-ups
Odd: 11 Deadlifts
Scaled: 75-85% of 1 RM
RX: 275/205
RX+: Chest-2-Bar, 275, 205
Out’s
30 Split Jerks
Superhero Training
Yoga/Mobility
-Shoulders
-Calves
OLY/Power
Overhead Squat (Heaviest weight for 15 reps)
Gymnastics
Working on Skin the cat focusing on shoulder mobility.
Metcon
3 mile run (Time)
Run 3 miles for time