Fitness Heroics – CrossFit Epically Awesome
In’s
Practice 10 Kick-ups into Handstand
Yoga/Mobility
-Chest
-Triceps
Warm-up
8 Min Hollow Beat (No Measure)
8 Minute Warm-up
Inch Worm down gym
Bear Crawl back w/ straight arms
10 Beat Swings
Skill/Strength
50 Chest-2-Bar Pull-ups (Time)
50 Chest-2-Bar Pull-ups for time
WOD
JT 2.0 (Time)
50 Doubles Unders
THEN….
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
THEN…
50 Double Unders
Out’s
Ring Rows
Superhero Training
The Return of the Chipper…
Metcon
8/11 SUPERHERO (Time)
30 Box Jumps, 30/24
60 Pull-ups
1/4 mile Farmers Carry, 53/35 a hand
60 Ring Rows
30 Box Jumps, 30/24
60 Toes-2-Bar
1/4 mile Farmers Carry, 53/35 a hand
60 Knees-2-Elbows