Fitness Heroics – CrossFit Epically Awesome
In’s
20 strict presses with empty bar
Yoga/Mobility
foam roll lats
Warm-up
Jerk Warm-up (No Measure)
Mark Foot Placement
THEN…
3 Rounds w/ a bar
5 Strict Press
5 Push Press
5 Push Jerk or Split Jerk
Skill/Strength
Weightlifting
Split Jerk (3 x 2 )
From Rack
WOD
10/16/15 (AMRAP – Rounds and Reps)
9 Min AMRAP
9 sumo deadlift w/ high pull (bar)
6 lateral jump over burpees
3 Jerks (can be push or split)
Rx:95/75
Rx+:115/85
Out’s
20 ring rows
Superhero Training
Yoga/Mobility
Shoulder stretch with bands
Skill/Strength
Weightlifting
Behind the Neck Press (5×5)
work on what you struggle with . Strict or push press.
Gymnastics
Inverted Ring Rows (3 x ME)
WOD
10/16/15 SH (Time)
5 Rounds For time
12 Push Press
9 Toes-2- bar/rings
200 M med ball run
Rx:95/75
Rx+:115/85