Fitness Heroics – CrossFit Epically Awesome
In’s
dumbbell flyes on bench 3 x 12
Yoga/Mobility
pec minor stretch with lacrosse ball
Warm-up
Upper Body Warm Up (No Measure)
2 Rounds- empty bar
10 empty bar bench press
10 plyo pushups off the bench -(hands on bench, chest to bench and then explode up with hands leaving the bench and landing back on it.)
10 narrow grip bench press
10 arm circles forward then 10 arm circles backwards
Skill/Strength
Bench Press (4 x 10 @ 70%)
WOD
10/27/16 (Time)
Chipper For Time
5 Wall walks or 10 HSPU
20 Kettlebell swings OH
30 Pullups
40 Pushups
50 cal row OR 800 M run
40 Pushups
30 Pullups
20 KB swings OH
5 Wall walks or 10 HSPU
Rx:scaled pushups ; lat pulldowns or banded pullups; 53/35
Rx+: feet on 45# plate for pushups; 70 or 62/44
Out’s
bent over barbell row 3 x 12
Superhero Training
Yoga/Mobility
Piegon pose
Skill/Strength
Deadlift (5 x 5 @ 75% unbroken)
Gymnastics
Take 15 minutes to work on handstand walks. If you don’t have them work on wall walks then shoulder taps x 10 total
WOD
Conditioning WOD (Time)
For time
3 K M row
100 Wall ball