Fitness Heroics – CrossFit Epically Awesome
In’s
20 OH empty bar reverse lunges
Yoga/Mobility
roll IT bands
Warm-up
5 Min INT (No Measure)
1 Minute of Jumping Jacks
1 Minute of High Knees
1 Minute of Jump Squats
1 Minute of Burpees
1 Minute of Sit-ups
Skill/Strength
Front Squat (2 x 5 )
take 5 mins to work up to 65% of your 1 RM then do WOD #1. Use this weight in the WOD
this is just to warm up and find 65% for WOD #1
WOD #1
10/12/15 WOD 1 (AMRAP – Rounds and Reps)
10 Min EMOM
4 front squats @ 65%
WOD #2
10/12/15 WOD #2 (Time)
4 Rounds for Total Reps
30 Wall Balls (20/14)
Max Rep Box Jump ON and Over
in Remaining time
*Each Round is 2 Minutes. 1 Minute Rest Between Rounds 2 and 3.
Rx:(20lb WB/24″ box) (14lb WB/20″ box)
Rx+:(20lb WB;12 ft/30″box) (14lb WB; guys target /24″ box)
Out’s
20 jump squats with KB
Superhero Training
Yoga/Mobility
couch stretch
Skill/Strength
Weighted Step-ups (3 x 8 / leg)
Gymnastics
Air Squats (1 min ME)
SQUATS
WOD
10/12/15 SH (Time)
For Time
200 M OH Plate Carry
20 KB OH Swings
200 M OH Plate Carry
20 Ring Rows
200 M OH Plate Carry
20 Reverse lunges with KB (total)
Rx: (45lb Plate/53 KB) (25lb Plate/35KB)
Rx+:(45lb Plate/62 KB) (25lb Plate/44KB)