Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Chest opener with barbell on rack
Warm-up
6 Min Snatch warm up (No Measure)
6 min AMSAP w/ bar
3 Snatch Pulls
3 Hang Power Snatches
3 OH squat
3 Squat Snatches
Skill/Strength
Overhead Pause Squats (3×5)
2 Second Pause at bottom of the squat
Your sets of 5 can be at different weights. EG. 110×5, 115×5, 120×5
WOD
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
10 chest-to-bar pull-ups
20 Pistols, alternating
10 box jumps
RX: 33″/27″
RX+: 36″/30″
Superhero Training
Weightlifting
Shoulder Press (3×5)
Your sets of 5 can be at different weights. EG. 110×5, 115×5, 120×5
Snatch (3×5)
Your sets of 5 can be at different weights. EG. 110×5, 115×5, 120×5