Fitness Heroics – CrossFit Epically Awesome
In’s
3 x 12 lateral raises
Yoga/Mobility
stretch lats with bands
Warm-up
Press warm up (No Measure)
2 rounds
-200m Run
-10 banded face pull aparts
-5 strict press with Band
-5 push press with Band
-5 push jerks with Band
Skill/Strength
Shoulder Press (5 x 3 @ 80%)
Build to this weight
Skill/Strength
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
do 5 total sets and record yur best set
WOD
10/25/16 (AMRAP – Rounds and Reps)
10 Min AMRAP
15 Wall balls
30 Eye level KB swings
60 DU or 180 Single jumps
Scaled: appropriate weight and height
Rx:30 or 20/14; 62/44
Rx+: 20/14 to 11ft/10ft Target; 70/53
Out’s
1 mile run
Superhero Training
Yoga/Mobility
roll lats out with foam roller
Skill/Strength
Hang Snatch (6 x 1 @ 85 % 1 RM hang snatch )
Squat snatch !
Gymnastics
EMOM 10 min
you choose your reps; but keep in mind to maintain this throughout the EMOM
WOD
10/25/16 SH (Time)
3 rounds
21- cal row
15- box jumps 24″/20″
9- squat snatches
Rx: 95/75
Rx+:135/95