Fitness Heroics – CrossFit Epically Awesome
In’s
3 x 15 dumbbell chest flyes
Yoga/Mobility
Pecs with lacrosse ball
Warm-up
5 Min Interval #1 (No Measure)
1 min straight leg toe touches
1 min forward alt. lunges
1 min plank climbers with push up
1 min sit ups
1 min jump tucks
Skill/Strength
Bench Press (1 x 1)
WOD
12/12/15 (Time)
10 rounds for time
15 Push ups
10 Box jumps
Rx:scaled push ups 24″/20″
Rx+: 30″/24″
Out’s
50 sit ups
Superhero Training
Yoga/Mobility
roll triceps and stretch chest
Skill/Strength
Weightlifting
Press Complex (3 x 1)
3 Strict Press
2 Push Press
1 Split/Push Jerk
Gymnastics
Ring Dips (3 x ME)
WOD
12/12/15 SH (AMRAP – Rounds and Reps)
13 Min AMRAP
7 Dips
14 Burpees
21 Sit ups
Rx:modified dips on box
Rx:ring dips; weighted sit ups #25 plate