Fitness Heroics – CrossFit Epically Awesome
In’s
25 KB swings OH
Yoga/Mobility
shoulders with band
Warm-up
6 min bar warm-up (No Measure)
1 Minute of Burpees
Followed by…
5 minutes w/ a barbell
5 Deadlifts
5 Cleans
5 Front Squats
5 Push Press
Skill/Strength
10/20/15 Skill (AMRAP – Reps)
5 Min AMRAP
Pull ups
Rx:Any form of Pull ups or assisted with bands
Rx+: Strict, Kipping, Butterfly
WOD
10/20/15 (Time)
Partner WOD
Complete 5 rounds. One person working at a time. Split up however you want to do it. One bar is used between partners.
Start with 50 Burpees between partners
then….
5 rounds
30 deadlifts
24 hang cleans
18 front squats
12 push jerks
Rx:105/75
Rx+:115/85
Out’s
25 weighted PVC pass-through
Superhero Training
Yoga/Mobility
stretch quads and IT band
OLY/Power
Clean Complex with Front squat (3 x 1 )
1 rep:
1-Hang clean
1-Clean
1- Front squat
Gymnastics
Double-Unders (3 x ME)
WOD
10/20/15 SH (AMRAP – Rounds and Reps)
12 Min AMRAP
400 M run
10 OTB burpee
5 Power Cleans
Rx:135/95
Rx+:155/105