Fitness Heroics – CrossFit Epically Awesome
In’s
roll upper back with foam roller
Yoga/Mobility
Lats with band
Warm-up
6 min Warm up (No Measure)
Complete the circuit below for 6 minutes:
5 burpees
10 sit ups
15 jumping jacks
Skill/Strength
50 Pistols for Time (Time)
11/27/15 WOD 1 (AMRAP – Rounds and Reps)
9 Min AMRAP
Increase by 3’s each round
3 hang cleans
3 wall balls
3 Alt. pistols
6 hang cleans
6 wall balls
6 Alt. pistols
etc….
Rx:95/75; 20/14; 10’/9′ target
Rx+:135/95; 20/14; 11’/10′ target
Rest 2 Min
WOD #2
Double Unders (AMRAP – Reps)
5 minutes As Many Reps As Possible (AMRAP)
Out’s
strict pull ups 3 x 5
Superhero Training
Yoga/Mobility
stretch glutes
Skill/Strength
Weightlifting
Clean Complex with Front squat (3 x 1)
1 rep:
1-Hang clean
1-Clean
1- Front squat
Gymnastics
Reverse Grip Pull Ups (3 x ME)
WOD
11/27/15 SH (AMRAP – Rounds and Reps)
10 Min AMRAP
50 DU or 150 Singles
10 x pull ups
5 x power cleans TNG
Rx:135/95
Rx+:155/105