Fitness Heroics – CrossFit Epically Awesome
In’s
Bent over row with 2 x KB for 25 reps
Yoga/Mobility
Double ball on lower back
Warm-up
Stationary #3 (No Measure)
8 Min AMSAP
6 Jump Squats
6 Perfect Stretches
6 Inch Worm Burpees
Skill/Strength
Weightlifting
Bent Over Row (3 x 8 )
WOD #1
10/19/15 (Time)
3 Rounds For time
10 KB Push Press (total reps)
15 toes to bar or rings
20 SDLHP with KB
Rx: 53/35
Rx+: 62/44
Rest 3 Mins before WOD #2
WOD #2
10/19/15 WOD #2 (AMRAP – Reps)
In a 5 min time cap:
perform 60 sit ups then do as many reps of wall balls with the remaining time.
Score is the amount of wall ball reps completed.
Rx: 20/14
Out’s
50 banded face pulls
Superhero Training
Yoga/Mobility
lower back / hamstrings
Weightlifting
Sumo Deadlift (5 x 5 )
work up to a heavy set.
Gymnastics
Incline Push ups (3 x ME)
Feet are elevated to create a deficit.
WOD
10/19/15 SH (Time)
For Time
150 DU
100 steps walking lunges
50 Calorie Row
Rx: DU