Fitness Heroics – CrossFit Epically Awesome
In’s
20 box jumps
Yoga/Mobility
Pigeon pose
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
Skill/Strength
Mountain Climbers (3 x 1min ME )
In the push-up position, touch 1 knee to elbow, hop and switch feet.
Each knee touch is 1 rep.
1 min of work/ 2 min of rest. Keep track of each round and score ONLY the set with the highest number of reps.
WOD
10/15/15 (AMRAP – Reps)
5 rounds
1 min OH Plate Hold Reverse lunges
1 min Burpees
1 Min Single rope jumps
1 Min KB SDLHP
1 Min rest
Rx: (#45 plate) (53 KB) (35 KB)
Rx+: (#25 plate) (62 KB) (44 KB)
Keep count of the total reps for each round. At the end add up each round and that is your score. Like FGB.
Out’s
3 x 20 back extensions
Superhero Training
Yoga/Mobility
Hamstrings on box
Skill/Strength
Deficit Deadlift (3 x 5 )
Use plates to add the deficit.
Gymnastics
Max Distance Broad Jump with 5 attempts
WOD
10/15/15 SH (AMRAP – Rounds and Reps)
12 Min EMOM
5 Deadlifts + 30 DU
Rx: 60 % of 1 RM