Fitness Heroics – CrossFit
Sign up for our Olympic Lifting Seminar April 18th and 19th for $50
In’s
20 False Grip
Ring Rows
OR
Pull-ups
Yoga/Mobility
Foam Roll
-Lats
Warm-up
Stationary #3 (No Measure)
8 Min AMSAP
6 Jump Squats
6 Perfect Stretches
6 Inch Worm Burpees
Skill/Strength
Stiff Leg Deadlifts (sets of 10)
Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.
WOD
Death By Pull-ups (AMRAP – Rounds and Reps)
Death by Pull-ups
1:00-2:00
1 Pull-ups
2:00-3:00
2 Pull-ups
3:00-4:00
3 Pull-ups
So on and so on until death do you part.
20 Minute Cap
Scaled:
Any Pull-up scale (Except Ring Rows)
RX:
Pull-ups
RX+:
Chest-to-Bar Pull-ups
Out’s
50 Pikes