Fitness Heroics – CrossFit Epically Awesome
In’s
Quad Smash
Hip Flexor Stretch
Calf Stretch
Yoga/Mobility
Hold Low Squat W/ weight
Warm-up
Warm-up Gymnastics (No Measure)
7 Minute Warm-up
20 Single Jumps
10 Push-ups
3 Kick ups to wall
10 Hollow Body Rocks
3 Kick ups to wall
10 Air Squats
WOD
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Ladeis-
Squat Clean: 75lb