Fitness Heroics – CrossFit Epically Awesome
In’s
Run 1/4 Mile
Yoga/Mobility
-Hamstrings
-IT Bands
Warm-up
6 min (Hip/Shoulders) (No Measure)
6 minute AMSAP
(As Many Stretches As Possible)
5 Air Squats
6 Lunges
7 Push-ups
8 Overhead squats
WOD
8/20/2015 (Time)
PARTNER CHIPPER
1000m Row
THEN…
40-25-10
Hang Power Cleans
KB Swings
Pull-ups
THEN…
1/2 Mile run (Together)
Skill/Strength
Burpee Pull-ups 2w/1r (Sets of 2 minues)
3 Sets of Burpee Pull-ups in
2 Minutes of Work
1 Minute of Rest
Superhero Training
Yoga/Mobility
-Quads
-Upper Back
OLY/Power
Overhead Squat (7 Sets of 2 Reps)
Gymnastics
Skill 1
-Handstand Push-up Kipp
———————————–
Skill 2
-Kipping Dips
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Do Superman lifts instead of Back Extensions.