Fitness Heroics – CrossFit Epically Awesome
In’s
20 strict leg raises
Yoga/Mobility
lats with foam roller
Warm-up
6 min Gymnastics (No Measure)
6 minute warm-up of
Bear Crawl w/ straight arms
Broad Jumps
Inch Worm
Duck Walk
All exercises are the length of the gym.
Skill/Strength
Sumo Deadlift High Pull (5 x 5 TNG )
using a barbell
WOD
10/22/15 (Time)
A.) 10-9-8-7-6-5-4-3-2-1
B.) 1-2-3-4-5-6-7-8-9-10
Start with A for 10 reps, then do B for 1 rep. Alternate this rep scheme until 1 and 10 is reached respectively.
A.) Wall Balls
B.) Burpee pull ups
Rx:20/14
Rx+: 20/14 with Reverse wall ball
https://youtu.be/bNei9HJc010
Out’s
25 weighted sit ups
Superhero Training
Yoga/Mobility
seated split stretch
Skill/Strength
Strength Snatch Complex (3 x 1)
5 Snatch Pulls
5 Muscle Snatches
5 Power Snatches
Gymnastics
Archer Pull-ups (3 x ME)
WOD
10/22/15 SH (Time)
100 reps of……
OH Squat (from the rack)
* every time you put the bar down you have to do 30 DU
Rx:95/75