Fitness Heroics – CrossFit Epically Awesome
In’s
50 deadlifts with empty bar
Yoga/Mobility
pigeon pose
Warm-up
Hips/Hams (No Measure)
2 Rounds Together
1 minute of jump ropes
Inch Worm (down gym)
Perfect Stretch (down gym)
Skill/Strength
Single Leg KB Deadlift (3 x 8 / leg)
perform a single leg deadlift with one KB
WOD
10/23/15 (AMRAP – Rounds and Reps)
22 Min AMRAP
6 Deadlifts
7 Toes-2-Bar
8 Heavy swings EYE level
9 Jump squats
10 Mt. Climbers (r+L = 1 rep)
400 M run
Rx: (185/135) (62/44)
Rx+:(225/155) ( 2×44 KB/ 1x 53 KB)
Out’s
25 box jump overs
Superhero Training
Yoga/Mobility
pigeon pose
Skill/Strength
Back Squat (3x 8)
use 70% of 1RM
Gymnastics
Strict Toes-To-Bar (3 x ME)
WOD
10/23/15 SH (AMRAP – Rounds and Reps)
12 min AMRAP
4 wall walks with push up
6 forward lunges with bar on back
8 KB Snatches (4 per arm)
Rx:115/ 85; 53/35
Rx+: 135/ 95; 62/44