Fitness Heroics – CrossFit
In’s
50 Rings Rows
Yoga/Mobility
-Forward Fold
-Forward Triangle
-Down Dog
-Pigeon Pose
-Inch Worm
Warm-up
Warm Up 4 (No Measure)
2 Rounds
20 Double unders or 60 Single jumps
10 lunges
10 air squats
Skill/Strength
Bent Over Row (Sets of 10)
13 Minutes
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
18 minute Cap
Out’s
50 Pull-ups