Fitness Heroics – CrossFit Epically Awesome
In’s
3 sets of 12 reverse flys with thera bands
Yoga/Mobility
Chest Stretch
Warm-up
Warm-up (No Measure)
2 min jump rope
THEN
2 rounds
Bear Crawls length of gym
Inch Worms length of gym
10 KB Rows – 5 each arm
10 Box Dips
Skill/Strength
Push Press (3×5)
WOD
Metcon (Time)
For time:
45 HSPU
45 Ring Dips
45 Push ups
Divide reps as you wish
Spec Ops Training
Mental note
Superset
1. DB Push ups/DB Bench
2. Close grip bench/close grip push ups
3. GHD Sit ups/DB planks w/ alt row
Push up off dumbell (3 x ME (Match number))
Pick weight where knuckles aren’t touching the ground. Put dumbells at a 45 angle
DB Bench (3 x 8-ME)
If you reach 50# DB go for max effort not 8 reps
Close Grip Bench Press (3 x 8)
Hands inside shoulder width.
Close/ Narrow Grip Push Ups (3 x ME)
GHD Situps (3 x ME)
DB Planks w/alternating row (3 x 45-90 sec)
Must touch shoulder with DB