Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Active Banded Hamstrings
Warm-up
Row Warm-up (No Measure)
3 Rounds for closest distance
Row as close as possible to 250meters
For every meter above or below 250m you have to do 2 Burpees. (12 burpee max)
If you hit 250 exactly you don’t have to do any.
WOD
>:( Gingers (Long Pull) (Time)
30 Minute Cap
Scaled:
300 Jump Rope (Single=1 Doubles=2)
100 Sit-ups using hands
100 Modified Pull-up or Ring Rows
RX:
100 Double Unders
100 Sit-up (Fingers interlocked on top of head)
100 Pull-ups Kipping or Butterfly
RX+:
200 Double Unders
150 Sit-ups (hands interlock on top of head)
100 Strict Pull-ups