Fitness Heroics – CrossFit Epically Awesome
In’s
2 x length of gym perfect stretch
Yoga/Mobility
couch stretch
Warm-up
5 Min INT (No Measure)
1 Minute of Jumping Jacks
1 Minute of High Knees
1 Minute of Jump Squats
1 Minute of Burpees
1 Minute of Sit-ups
WOD
Pick your team ! (Time)
Teams of 2 OR 3
100 deadlifts
100 back squats
20 burpees (everyone) 🙂
90 wall balls
90 push ups
60 deadlifts
60 back squats
20 burpees
90 wall balls
90 push ups
100 double unders/300 singles (everyone) 🙂
Rx:135/95 ; 20/14
Out’s
Stretch EVERYTHING ! Go to yoga and enjoy the cookout after 🙂
Superhero Training
Yoga/Mobility
stretch lats
Skill/Strength
Weightlifting
Overhead Pause Squats (3 x 5)
2 Second Pause at bottom of the squat
Gymnastics
Ring CURLS!!! (3 x ME)
ALL THE BICEPS 🙂
WOD
10/24/15 SH (Time)
5 rounds
10 OH Squats
10 pull ups
10 ring push ups
10 knees to elbows
Rx:135/95
Rx+:155/105