Fitness Heroics – CrossFit
Full WOD will be posted when it is released tonight @ 8pm
In’s
This
Yoga/Mobility
Quad Smash
Ball Roll Back
Warm-up
more of this
8 Min AMSAP (General #2) (No Measure)
8 Minute AMSAP
30 DOuble Unders
OR
90 Single Jumps
5 Push-ups
5 Sit-ups
5 Squats
20 Pass thrus w/ Jump Rope
Skill/Strength
a little less of that
WOD
A WHOLE BUNCH OF THIS
Clean Form
CrossFit Games Open 15.4 (AMRAP – Reps)
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
185lb/125lb
CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
CrossFit Games Open 15.4 Masters 55+ Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and
clean 55 lb.
Out’s
Ain’t Nobody got time for that