Fitness Heroics – CrossFit Epically Awesome
In’s
25 pull ups
Yoga/Mobility
pigeon pose
Warm-up
6 min Bar warm-up #2 (No Measure)
1 Minutes of Burpees
FOLLOWED BY…
5 minutes of
5 Push-ups
5 Cleans
5 Jerks
5 Back Squats
WOD
Happy Halloween ! (Time)
31 Double Unders or 93 singles
10 Rx+ height for wall balls
31 sit ups weighted with med ball
10 front rack lunges (R+L=1)
31 Deadlifts
10 OTB Burppes
31 Pull Ups
10 Power Clean and Jerk
31 Box Jumps
10 Sumo Deadlift high pull
Row 2015 M
Rx: 11’/10′ target; 20/14; 95/75; 24″/20
Rx+: 11’/10′ target; 20/14; 115/85; 24″/20″
Out’s
20 spiderman push ups
Superhero Training
Yoga/Mobility
hamstrings
Skill/Strength
Behind The Neck Jerk (5 x 2)
Gymnastics
2 Sec Pause Pull-ups (3 x ME)
Pull chin over bar or rings. Hold for 2 seconds then lower.
WOD
10/31/15 SH (AMRAP – Rounds and Reps)
AMRAP 15:
5 Push Jerk
10 Toes to Bar
15 Box Jump ON and Over
Rx:115/85 24″/20″
Rx+: 135/95 30″/24″