2/3/2017

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Banded Squats

3×12

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

Front Squat (3×5)

WOD

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP

20 – Knees-2-Elbows

20 – Pistols

20 – KB Swings EYE, 70/53

20 – KB Power Cleans, 70/53

Superhero Training

Clean and Jerk (1×3)