Fitness Heroics – CrossFit
In’s
400 Jump Rope
Stationary #3 (No Measure)
8 Min AMSAP
6 Jump Squats
6 Perfect Stretches
6 Inch Worm Burpees
Skill/Strength
Metcon (AMRAP – Rounds and Reps)
10 Minute EMOM
10 Box Jumps
WOD
3/30/2015 (Time/Legs) (AMRAP – Rounds and Reps)
15 Min AMRAP
10 Wall Ball,
10 Kettlebell Swings
20 Kettlebell Lunges (10 each leg)
Scaled:
Any height, Any weight
RX:
20/14 to 10’/9′ target
53/35
RX+:
20/14 to a 11’/10′ target
62/44
Out’s
30 of one exercise
1. Hanging Leg Raise
2. Knees-2-Elbows
3. Toes-2-Bar