Fitness Heroics – CrossFit Epically Awesome
Warm-up
10 min Cardio Warmup (No Measure)
Row/Run/Jump Rope for 10 minutes
WOD
Great Glutes of Fire
3×12 Barbell Squat. Heavy.
3×12 KB/DB Walking Lunge. Heavy.
3×12 Stiff-Legged Barbell Deadlift. Heavy.
3×12 Banded Glute Kicks on the Rig
Hardcore Parkour
3×20-50 Mountain Climbers
3×20-50 Rocky Sit-ups
3×15-50 Seconds L-Sit or Hang
3×20-50 Laying Leg Lifts