Fitness Heroics – CrossFit
I am going to show you how great I am.
-Muhammad Ali
Yoga/Mobility
Yoga is the Warm up today
-Forward Bend
-Down Dog
-Warrior 1
-Warrior 2
-Warrior 3
-Down Dog
-Forward Bend
Skill/Strength
Shoulder Press (6×10)
Sets 1-3 are warm up sets
Sets 4-6 are heavy going for the same weight for all 3 sets.
15 Minutes
WOD
1st WOD ever (Time)
15 Minute Time Cap
100-90-80-70-60-50-40-30-20-10
Single Jumps
10-9-8-7-6-5-4-3-2-1
Burpees
RX Plus:
50-45-40-35-30-25-20-15-10-5
Double Unders
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps
Cash Out
5 Rounds
5 Strict Pull-ups or Banded Pull-ups
10 Push-ups
15 Air Squats
20 Mad Russians