Fitness Heroics – CrossFit Epically Awesome
In’s
30 jump tucks
Yoga/Mobility
Split stretch
Warm-up
Leg Warm up (No Measure)
6 Min Warm up
10 goblet squats with KB
10 side to side lunges with KB
10 stiff leg deadlifts with KB
30 sec bottom of the squat hold (no weight)
Skill/Strength
Weightlifting
Back Squat (5 x 5 @ 85%)
WOD
11/13/15 (Time)
For time :
21-15-9-15-21
Wall Ball
Calorie Row
Box Jumps
Rx:20/14, 24″/20″
Rx+:20/14, 30/24″
Out’s
20 side to side lunges
Superhero Training
Yoga/Mobility
pec minor with lacrosse ball
Skill/Strength
Weightlifting
Bench Press (5 x 5 )
Gymnastics
Ring Dips (3 x ME)
WOD
11/13/15 SH (AMRAP – Rounds and Reps)
9 MIN AMRAP
200 M run
15 Thrusters
Rx:95/65
rest 2 mins then do next wod
11/13/15 SH 2 (AMRAP – Reps)
In a 2 min window:
Max effort Handstand Push ups
Rx: scaled
Rx+: deficit with 45# plates