2/15/2017

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Lunge Hip Flexor Stretch

Warm-up

CrossFit Warm-up 2 (No Measure)

3 Rounds 10-15 Reps of:

Pass thru’s w/ PVC

Overhead Squats w/ PVC

Sit-ups

Inch Worms

Push-ups

Active Shoulders

Skill/Strength

Split Jerk (3×8)

Do not have to be the same weight.

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute EMOM

1- 10 DB/KB Hang Cleans, 50-53/35

2- 20 Sit-ups

3- 10 Weighted lunges, 50-53/35

Superhero Training

Front Squat (3×8)

Clean (1×8)