Fitness Heroics – CrossFit Epically Awesome
In’s
foam roll calves
Yoga/Mobility
couch stretch
Warm-up
8 Min Pass/Perfect (No Measure)
1 Minute of Jumping Jacks
FOLLOWED BY…
7 Minutes of
14 Pass thrus w/ Band
Perfect Stretch down the gym
WOD
10/9/15 (Time)
For time
800 M run
10 Front Squats
20 Double Unders
30 KB Swings
40 Push-ups
50 Box Jumps
40 Push-ups
30 KB Swings (53/40)
20 Double unders
10 Front Squats
800 M run
Rx: any scaled weight for squats; (53/35)
(24″/20″)
Rx+: (155/62) (105/44); DU ONLY; (30″/24″)
Out’s
foam roll everything
Superhero Training
Yoga/Mobility
hams on box
Skill/Strength
Snatch Balance (3 x 3)
Gymnastics
Chest-To-Bar Pull-ups (3 x ME)
WOD
10/9/15 SH (Time)
3 rounds
21 pull ups
7 OH squats
Rx: 155/105