Fitness Heroics – CrossFit Epically Awesome
In’s
Goblet reverse lunges 3 x 10 / leg
Yoga/Mobility
Pigeon pose
Warm-up
Leg warm up #1 (No Measure)
2 Rounds
10 front squats with empty bar
5/ leg reverse lunges with empty bar
5/ leg side to side lunges with empty bar
Perfect stretch 1 per leg
Skill/Strength
Bulgarian Split lunge (4 x 10 / leg )
Using a box or bench, place one leg behind on the box/ bench by holding weights or put a barbell on your back.
WOD
10/28/16 (AMRAP – Rounds and Reps)
13 Min AMRAP
200 M Farmer carry
20 push press ( barbell)
200 m Farmer carry
15 push press (barbell)
200 M Farmer carry
10 push press (barbell)
*when you finish, start back over !
Rx: 2x (53/35); 85/65
Rx+:2x (70 or 62/44); 95/75
1 round = Farmer carry plus the PP.
Out’s
3 x ME Jump rope singles
Superhero Training
Yoga/Mobility
hamstring stretch with bands
Skill/Strength
Front Rack Lunge (3 x 20 steps )
you can do walking lunges
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
WOD
10/28/16 SH (Time)
In any order or rep sequence
For time:
30 Handstand push ups
30 Bar Muscle ups
30 Toes to bar
30 Ring dips
Scaled as needed !
Rx: as written