2/13/2017

Fitness Heroics – CrossFit Epically Awesome

View Public Whiteboard

Yoga/Mobility

Bent Over Rotations

3×15 per side

Warm-up

Bench Warm Up (No Measure)

2 Rounds

400m Run

10 DB/KB Hang Cleans Left Arm

10 Press Left Arm

10 DB/KB Hang Cleans Right Arm

10 Press Right Arm

10 Clean and Press Left Arm

10 Clean and Press RIght Arm

Skill/Strength

Bench Press (3×8)

Do not have to be at the same weight.

WOD

Metcon (AMRAP – Reps)

3 Rounds for Reps

3 Minutes of Burpees w/ 1 DB

3 Minute Rest

RX: 45-50/35

Scaled: Burpees

Superhero Training

Back Squat (3×8)

Deadlift (1×8)