Fitness Heroics – CrossFit Epically Awesome
In’s
15/leg step ups
Yoga/Mobility
quad smash
Warm-up
Stationary #1 (No Measure)
8 Min AMSAP
30 Seconds of Jumping Jacks
4 Inch Worm Burpees
4 Perfect stretches
Weightlifting
Front Squat (5 x 5 @ 75% 1 RM)
WOD
12/1/15 (AMRAP – Rounds and Reps)
15 Min AMRAP
16 Box Jumps
14 Wall Balls
12 KB Swings OH
10 Burpees
Rx:24/20; 20/14;53/35; ker flops
Rx+:24/20 hop on and over; 20/14 Reverse WB; 62/44; strict burpee
Out’s
50 walking lunges
Superhero Training
Yoga/Mobility
couch stretch
Weightlifting
Behind the Neck Press (3 x 10 @ 65% 1 RM)
Gymnastics
Archer Pull-ups (3 x ME)
WOD
12/1/15 SH (Time)
4 rounds for time
250 M row
10 wall balls
15 Push press
Rx: 20/14; 85/65
Rx+: 20/14; 11’/10′; 105/75