Fitness Heroics – CrossFit Epically Awesome
In’s
5 Minutes of Jump Rope
Yoga/Mobility
Hamstrings
Warm-up
8 Min AMSAP (No Measure)
8 minutes of
Inch Worm
Broad Jumps
Duck Walk
Crab Walk
(all the length of the gym)
Skill/Strength
Metcon (AMRAP – Reps)
3 Rounds
2 Minutes Max Effort Butterfly Sit-ups
Rest 90 Seconds
WOD
9/1/2015 (Time)
10 Rounds for Time
250 meter Row
Rest 1 Minute
Out’s
30 KB Sumo Deadlift w/ High Pull
Superhero Training
Yoga/Mobility
-Glutes
-Scapula
OLY/Power
Deadlift (increasing in weight)
Rep Scheme:
3×5
2×3
2×2
2×1
Gymnastics
Straddle Stance into Handstands.
Practice for 15 Minutes.
Metcon
9/1 SUPERHERO (Time)
5 Rounds
20 Wall Ball, 20/14
20 Chest-s-Bar Pull-ups
20 KB Swings (Eye Level), 53/35
20 Double Unders