Fitness Heroics – CrossFit Epically Awesome
In’s
30 walking lunges
Yoga/Mobility
Pigeon Pose…For awhile
Warm-up
9 Min Int (No Measure)
3 rounds of 1 minute intervals
High Knees
Up-Downs (Burpees w/o push-up)
Down Dog OR Forward Fold
Skill/Strength
Paused Front Squat (sets of 3)
1 second pause at bottom of squat
WOD
8/15/2015 (AMRAP – Rounds and Reps)
11 Minute AMRAP
10 Sumo deadlifts w/ High Pull
10 Hang Power Cleans to Overhead
Scaled: any weight
RX: 95/75
RX+: 115/85
Out’s
30 Muscle-up transitions
OR
30 Strict Muscle-ups
Superhero Training
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest