Fitness Heroics – CrossFit Epically Awesome
In’s
5 Minutes of Mobility on areas where you lack flexibility or mobility.
Yoga/Mobility
-Upright Titanic
-Split Stretch
Warm-up
5 Min INT (No Measure)
1 Minute of Jumping Jacks
1 Minute of High Knees
1 Minute of Jump Squats
1 Minute of Burpees
1 Minute of Sit-ups
Skill/Strength
ME Wall Ball unbroken (AMRAP – Reps)
3 Sets of Max Effort Wall Ball.
Reps must be unbroken and continuous. No resting.
WOD
8/1/2015 (Time)
Row 500 meters
THEN…
10-20-30-20-10
Med Ball cleans
Med Ball walking lunges
Med Ball Sit-ups
THEN…
Row 500 meters
17 minute cap
RX: 20/14
Out’s
5 Minutes of Mobility on areas where you lack flexibility or mobility.
Superhero Training
Today is you GOAT day. GOAT day is time where you spend the day working on your WORST movements. Not ones you can do but aren’t the best at. I mean the ones where you see them in the WOD and go, “I can’t do that!”
Well today is the day to work on them. Come on in and we will help you scale the movements to your ability level.