Fitness Heroics – CrossFit
Yoga/Mobility
-Glutes on Box
-Partner Hip Flexor/Quad
Warm-up
OHS 8 AMSAP (No Measure)
8 Minute AMSAP
(As Many Stretches As Possible)
with a PVC Pipe or Band
10 Back Squats
10 Wide Grip Press
10 Pass Throughs
10 Overhead Squats
WOD
Row Run Cardio (Time)
20 minute time cap
Row 750
Run 1/4 mile
Row 500
Run 1/2 mile
Row 250
Run 3/4 mile
Cash Out
Ring Rows (3x Max Effort)
Pull-ups (3x Max Effort)
Pull-up strength progression (3x Max Effort)
All Strict Pull-ups
5 Chin above the bar
5 Chest to bar
5 Explosive Pull-ups (releasing hands from bar at top and re gripping)
5 Clapping Pull-ups
5 Strict Bar Muscle-ups
25 reps total
Record each set in comments.