1/23/2017

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Pigeon Pose

-3 Minutes each side

Warm-up

KB/Cardio Warm-Up (No Measure)

8 Minute Intervals

1. Jump Rope

2. Air Squats

3. High knees RX+: Hold arms out to the side

4. KB Swings

Repeat

Skill/Strength

Deadlift (1×5)

WOD

Metcon (Time)

30-20-10

Deadlifts, 225/135

Box Jumps, 24/20

Superhero Training

Back Squat (3×5)

Bench Press (3×5)