Fitness Heroics – CrossFit Epically Awesome
In’s
Lacrosse ball roll low back
Yoga/Mobility
Hamstrings
Warm-up
8 Min AMSAP (General #2) (No Measure)
8 Minute AMSAP
30 DOuble Unders
OR
90 Single Jumps
5 Push-ups
5 Sit-ups
5 Squats
20 Pass thrus w/ Jump Rope
WOD
9/11/2015 (Time)
Partner WOD IF YOU CHOOSE
400m Run
40 Box Jumps
40 Deadlifts (155/105)
40 WB Shots
300m Run
30 Box Jumps
30 Deadlifts (185/115)
30 WB Shots
200m Run
20 Box Jumps
20 Deadlifts (205/135)
20 WB Shots
100m Run
10 Box Jumps
10 Deadlifts (225/155)
10 WB Shots
Out’s
10 muscle-up transitions
Superhero Training
Why do we fall?
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run