Fitness Heroics – CrossFit Epically Awesome
In’s
50 sit ups
Yoga/Mobility
Lats with band
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
WOD
Choose Your Order WOD
You get to pick the order of the WODS listed below. Each WOD will take place in a 10 Min window and you will have a 4 min rest in between each WOD. If you complete it faster you get more rest !
WOD #1
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
WOD #2
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
WOD #3
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Out’s
roll out everything
Superhero Training
Yoga/Mobility
couch stretch
Skill/Strength
Weightlifting
Barbell Row (5 x 5 )
Gymnastics
Rope Climb (5 x 1)
WOD
11/6/15 SH (Distance)
5x300m Row
1 minute rest
Add up total distance for the 5 sets as your score