Fitness Heroics – CrossFit Epically Awesome
In’s
3×12 Glute Extension
Yoga/Mobility
Foam Roll Lats/Triceps
Chest Stretch
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
6/8/2017 (AMRAP – Rounds and Reps)
30 Minute AMRAP
1 Pull-up
1 Air Squat
1 Push-up
2 Pull-ups
2 Air Squats
2 Push-ups
3 Pull-ups
3 Air Squats
3 Push-ups
etc…
RX+: Chest-2-Bar and 45lbs Def Push-ups
Spec Ops Training
It is Thursday already! Woot woot, welcome to upper back and bicep day. On all of your “Isolation” movements (basically when you aren’t doing a WOD) you must do the given rep schemes UNBROKEN. Do not stop at 5 when you are suppose to do 8. Feel the burn, if it burns it grows. #Arnold
Mental note
Bent Over Row (3×10)
Reverse DB FLyes (3×15)
Bend over to parallel w/ flatr back or support one knee and hand on a bench for stability. Let arm hang straight towards the ground, drive arm straight out away from the body raising the hand as high as possible under control, lower the weight back down.
Reverse DB Fly
Ring Rows (3xME)
Can also be done on TRX straps.
DB Bicep Curls (3×10)
self explanatory.
GHD Oblique Twists (3×15)
On the GHD machine hold your torso below a 45 degree angle. Hold a weight at chest height and rotate as far as possible left and right.
Left + Right= 1 Reps