Fitness Heroics – CrossFit
In’s
Run 1/2 Miles
Yoga/Mobility
Stretch Forearms
Roll Upper Back
Warm-up
Stationary #1 (No Measure)
8 Min AMSAP
30 Seconds of Jumping Jacks
4 Inch Worm Burpees
4 Perfect stretches
Skill/Strength
Working on learning and maintaining a false grip thru various pulls. Record Total number of reps.
False Grip Pull-Ups (3 Sets of Max Effort)
Must maintain a false grip thru Max Effort Pull-ups.
OR
False Grip Ring Rows (3 Sets of Max Effort)
Must maintain a false grip thru Max Effort Ring Rows.
10 Minutes to complete all 3 sets.
WOD
3/24/2015 (Pull/Time) (AMRAP – Rounds and Reps)
20 Minute AMRAP
Scaled:
100 Jump Rope
12 Kettlebell Swings, any weight
6 False Grip Rows OR Pull-ups
6 Push-ups
RX:
100 Jump Rope
12 Kettlebell Swings, 53/35
3 Muscle-Ups
RX+:
100 Jump Rope
12 Kettlebell Swings, 62/44
3 sets of: 1 Pull-up, 1 Muscle-up, 1 Dip
Single Jumps=1
Double Unders=2
Out’s
75 Leg Lifts