Fitness Heroics – CrossFit
Tomorrow is the last day to sign up for the CrossFit Open and earn an extra ticket towards our drawing in March.
In’s
Row 1,000 meters
Warm-up
Sun Salutations (No Measure)
Doing a flow for 10 minutes
-Mountain
-Forward Fold
-High Plank
-Up Dog
-Down Dog
-Forward Fold
-Mountain
Skill/Strength
Shoulder Press (6×5)
3 Sets of 5 at a heavy weight
12 Minutes
WOD
PBB WOD#2 (Time)
Scaled:
10 Thrusters
10 Pull-ups
10 Push-ups
10 Snatches
10 Pull-ups
10 Push-ups
10 Overhead Squats
10 Pull-ups
10 Push-ups
ANY WEIGHT ON BAR
RX:
10 Thrusters 95/65
5 Muscle-ups
10 Snatches, 95/65
5 Muscle-ups
10 Overhead Squats, 95/65
5 Muscle-ups
RX+:
10 Thrusters, 135/85
5 Muscle-ups
10 Snatches, 135/85
5 Muscle-ups
10 Overhead Squats, 135/85
5 Muscle-ups
Out’s
Quad Smash