Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Pigeon Pose
Warm-up
Clean Warm Up (No Measure)
3 rounds
5 Burpees
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Front Squats
5 squat cleans
WOD
Metcon (Time)
5 rounds for time of:
4 Clean and Jerks, 225/135
4 Rope Climbs
40-ft. handstand walk
Skill/Strength
Handstand Pushup EMOM (AMRAP – Rounds and Reps)
10 Min EMOM
5 x Handstand push ups
Rx: scaled
Rx+: deficit using 45# plates