Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
-Glutes
-Hamstrings
Warm-up
Ginger Jedi (No Measure)
8 Min AMRAP
10 Air Squats
10 Pull-ups
10 Lunges
10 Push-ups
Skill/Strength
50 Toes-2-Bar (Time)
50 Toes-2-Bar for time
WOD
One or the other. NOT BOTH.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR…
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Superhero Training
It’s been a fun week but this is where I end you, muhahahahahaha
Yoga/Mobility
-Lats
-Forearms
OLY/Power
Jerk Complex (5 Sets of 1)
1 Push Press
2 Push Jerks
3 Split Jerks
Metcon
8/22/SUPERHERO (Time)
5 Rounds for time w/ a 20 Minute Cap
20 Double Unders
5 Hang Squat Cleans, 135/95
10 Burpee Box Jump OVERS, 24/24 yep
with any extra time do…
Max Effort Chest-2-Bar Pull-ups
(Record Pull-ups in comments section