Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Seated Splits…….for 4 minutes HAHAHAHA
Warm-up
Clean complex warmup (No Measure)
3 rounds
-3 burpees over the barbell
-3 deadlift with high pull
-3 power cleans
-3 front squats
-3 jerks
Skill/Strength
Clean (3×3)
Your sets of 3 can be at different weights. EG. 110×5, 115×5, 120×5
WOD
Metcon (Time)
3 Rounds for Time
30 Kettlebell Swings Eye level
20 Calorie Row
10 Front Squats
12 Minute Cap
RX: 53/35, 135/75
RX+: 70/53, 155/115
Superhero Training
Weightlifting
Close Grip Bench Press (3×5)
Hands inside shoulder width.
Your sets of 5 can be at different weights. EG. 110×5, 115×5, 120×5
Paused Front Squat (3×5)
Your sets of 5 can be at different weights. EG. 110×5, 115×5, 120×5