Fitness Heroics – CrossFit Epically Awesome
In’s
20 Ring Rows
Yoga/Mobility
Chest stretch with bands
Warm-up
Thruster Warm up (No Measure)
2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters
Skill/Strength
Shoulder Press (5 x 5)
WOD
10/8/15 (Time)
For Time
21-15-9
Thrusters
pushups
Rest 5 min
then do WOD #2
Rx:Fran weight ; push ups
Rx: Fran weight + 5 lbs. ; deficit push ups
WOD #2
800 M Run (Time)
Out’s
20 strict toes-2-bar
Superhero Training
Yoga/Mobility
Pec minor with ball
Skill/Strength
Weightlifting
Deadlift (3 x ME)
warm up to 75% of 1 RM. Then perform 3 rounds of 30 seconds of work for MAX reps of deadlift. Rest for 90 seconds rest. Repeat 2 more times in that sequence.
Once the weight is chosen it remains the same.
Score is the total number of reps completed multiplied by the weight on the bar.
Gymnastics
Dips (3 x ME)
Use Boxes for dips , record total number of reps
WOD
10/8/15 SH (Time)
For time
15-12-9
Deadlift
KB Swing OH
Pull Ups
Rx:185/53 135/35
Rx+: 225/62 155/44