Fitness Heroics – CrossFit
muhahahaha
In’s
Stretch and Roll
Yoga/Mobility
-Upright Titanic
-Front Rack Stretch
Warm-up
10 min AMSAP (General) (No Measure)
10 minute AMSAP
(As Many Stretches As Possible)
1 minute of Jumping Jacks
14 Pass throughs w/ band
Perfect Stretch down gym
WOD
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
WOD
Option 2
Legs (Short) (Time)
21-15-9
Scaled:
Kettle Bell Swings (Above Eye Level)
Step-ups
RX:
Kettle Bell Swings, 53/35 (Over Head)
Box Jumps, 20/24
RX+:
Kettle Bell Swings, 62/44 (Over Head)
Box Jumps, 30/24
If at any point you break up the rep scheme you have to run to racetrack and back
Out’s
60 Sit-ups (Scaled or strict)
OR
30 Strict Toes-2-Bar
OR
30 Strict Knees-2-Elbows