Fitness Heroics – CrossFit Epically Awesome
In’s
50 Upright rows with empty bar
Yoga/Mobility
behind the back stretch with band for shoulders.
Warm-up
5 Min Interval #1 (No Measure)
1 min straight leg toe touches
1 min forward alt. lunges
1 min plank climbers with push up
1 min sit ups
1 min jump tucks
Skill/Strength
10/28/15 Skill (AMRAP – Rounds and Reps)
10 Min EMOM
3 x Handstand Push up
Rx: any scale
Rx+: deficit with 45# plates
WOD
10/28/15 * (AMRAP – Rounds and Reps)
12 Min AMRAP
**Increase by 2 Reps Each round**
Thruster
Box Jump
Kettlebell Swing Over Head
Rx:75/55 ( or Fran weight) ; 24″/20″; 53/35
Rx+:95/65 (fran weight) ; 24″/20″ Batman Box Jump; 62/44
Batman Box Jump
using a cup 1/2 filled with water. The objective is to jump on the box without spilling the cup. IF you do there is a 10 rep lunge penalty
Out’s
20 barbell bicep curls
Superhero Training
Yoga/Mobility
couch stretch
Skill/Strength
Weightlifting
Snatch Balance (5 x 2)
Gymnastics
Handstand walks (Distance)
Complete max distance handstand walks
* If you cannot do handstand walks work on handstand walk progressions.
Rx: freestanding handstand walks
WOD
10/28/15 SH (Time)
27-21-15-9
Cal row
Power snatches
Rx: 75/55