Fitness Heroics – CrossFit Epically Awesome
In’s
Practice beat swing for kip with bands. 3 x 10 swings. Forward and backward is 1 rep
Yoga/Mobility
lats with band
Warm-up
5 min Kipp warm up (No Measure)
5 Minutes of
Inch worm down gym
10 Superman Lifts
10 Hollow body lifts
Skill/Strength
Gymnastics
12/05/15 Skill (AMRAP – Reps)
2 mins of work with 1 Min of rest for 3 rounds
pull ups
Rx: any scale
Rx+: kipp, strict, butterfly, chest-2-bar
keep a count of all the reps and add the three rounds together at the end for your score.
WOD
12/05/15 (Time)
3 rounds for time
10 Box jumps
10 Push press
10 Lunges
10 sit ups
10 burpee
10 cleans
Rx:24’/20″; 95/75
Rx+: 30″/24″; 115/85
Out’s
1 min plank hold for 3 rounds
Superhero Training
Yoga/Mobility
roll upper back with roller
Skill/Strength
Weightlifting
Kettle-Bell Press (3 x 8)
Using a single Kettle-bell, perform the designated number of reps per each side.
Strict press
Gymnastics
Strict Toes-To-Bar (3 x ME)
WOD
12/05/15 SH (Time)
3 Rounds for time
15 KB thrusters
10 T-2-Bar
15 Cal row
Rx: 53/35
Rx+: 62/44