Fitness Heroics – CrossFit
In’s
Quad Smash
Yoga/Mobility
Lat Stretch w/ Bands
Warm-up
Sun Salutations (No Measure)
8 Min AMSAP
-Forward Fold
-Down Dog
-Up Dog or Cobra
-Down Dog
Skill/Strength
False Grip Ring Rows (3 sets)
Must maintain a false grip thru Max Effort Ring Rows.
Record total number
WOD
4/9/2015 (Time)
2 Rounds for time
750 meter Row
15 Hang Snatch
15 Knee-2-Elbows
Scaled:
750m row
15 Hang Snatch Pulls
15 Hanging Leg Raise
RX:
750m row
15 Hang Snatch, 115, 65
15 Knees-2-Elbows
RX+:
750m row
15 Hang Snatch, 135/95
15 Toes-2-Rings
Out’s
100 weighted partner sit-ups