Fitness Heroics – CrossFit
In’s
50 Ring Dips
Yoga/Mobility
Foam Roll Lats
Upright Titanic Full Nelson
Warm-up
Junk Yard Dog (No Measure)
Junk Yard Dog
10 Jumps over partner
10 Over unders w partner
Skill/Strength
Split Jerk (5-4-3-2-2-1-1-1)
13 minutes
WOD
15 minute cap
3/23/15 (Push/Task) (Time)
21-15-9-3
Shoulder to Overhead
Burpees
Scaled:
Any weight
Ker Flops
RX:
at least 60% of 1 RM Split Jerk
Strict Burpees
RX+:
at least 65% of 1 RM Split Jerk
Strict Burpees
Out’s
400 Jump Rope