Fitness Heroics – CrossFit
In’s
30 Pistols
Yoga/Mobility
-Forward Fold
-Down Dog
-Warrior 1
-Pigeon Pose
-Forward Fold
Warm-up
Hips/Hams (No Measure)
2 Rounds Together
1 minute of jump ropes
Inch Worm (down gym)
Perfect Stretch (down gym)
WOD
Selection Challenge (AMRAP – Rounds and Reps)
35 Minute AMRAP
Run 1.5 miles
Rest 3 Minutes
Max Effort Pull-ups
Rest 2 Minutes
Max Effort Sit-ups
Rest 2 Minutes
Max Effort Push-ups
Rest 2 Minutes
Row 500 meters
Scaled:
Ring assisted Pull-ups
Sit-ups using hands
Push-ups on knees
RX:
Pull-ups Strict
Sit-ups Strict
Push-ups Strict
RX+:
Same standard as RX but while wearing, pants, long sleeve, and a hat.
Out’s
20 Cleans any weight