Fitness Heroics – CrossFit Epically Awesome
In’s
3 x 12 Dumbbell reverse fly
Yoga/Mobility
scap with ball
Warm-up
Stationary #3 (No Measure)
8 Min AMSAP
6 Jump Squats
6 Perfect Stretches
6 Inch Worm Burpees
Skill/Strength
Weightlifting
Jerk Complex (3 x 1)
1 Push Press
2 Push Jerks
3 Split Jerks
Use 15 min to practice this complex at the heaviest weight you can do with correct form
WOD
11/19/15 (AMRAP – Rounds and Reps)
18 Min EMOM
0-row for calories
1-12 xPush press with bar
2-10x heavy Eye level KB swings
Rx: 15/12cals; 85/65; 62/44
Rx+:20/15cals; 105/75;2×44/53
Out’s
25 x strict sit ups
Superhero Training
Yoga/Mobility
KB stability hold 4 min per side
Skill/Strength
Weightlifting
Split Jerk (3×2)
Gymnastics
Reverse Grip Pull Ups (3 x ME)
WOD
10/18/15 (AMRAP – Rounds and Reps)
10 Min AMRAP
3 clean and jerk
5 OH squat with jerk grip
7 toes-2-bar
Rx: 95/75
Rx+:115/85