Fitness Heroics – CrossFit Epically Awesome
In’s
wide push ups x 20 reps
Yoga/Mobility
Pec minor
Warm-up
10 min AMSAP (General) (No Measure)
10 minute AMSAP
(As Many Stretches As Possible)
1 minute of Jumping Jacks
14 Pass throughs w/ band
Perfect Stretch down gym
Skill/Strength
Bench Press (3×8)
WOD
9/23/15 (AMRAP – Rounds and Reps)
15 Min EMOM
Min 1 – 10 deficit push ups
Min 2- 40 DU or 120 SIngles
Min 3- 10 Ring Dips
Rx: 2 x #25 plate for push ups / Singles or DU
Rx+: 2 x #45 plate for push ups/ DU Only
Out’s
Ring Push ups x 20 reps
Superhero Training
Yoga/Mobility
Shoulder stretch with bar on rack
Skill/Strength
Press Complex #1 (3 x 1)
1 Strict Press
2 Push Press
3 Push Jerk
Find heaviest load and to 3 x 1 of the entire complex
Gymnastics
Back extensions/ supermans with PVC pipe and #5 plate doing Pass through
3 x 20 reps
WOD
9/23/15 SH (Time)
3 Rounds for Time
10x weighted burpee with 2 KB
10x toes-2-bar
10 x ground to overhead with 1 KB
Rx: 53/35
Rx+: 62/44