Fitness Heroics – CrossFit
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In’s
2 minutes of L-Hang
Warm-up
9 Min Int (No Measure)
3 rounds of 1 minute intervals
High Knees
Up-Downs (Burpees w/o push-up)
Down Dog OR Forward Fold
Yoga/Mobility
Lat Stretch w/ Green or Black band (PALM UP)
Lat Foam Roll (PALM UP)
Skill/Strength
2 Sec Pause Pull-ups (3 sets Max Effort)
Pull chin over bar or rings. Hold for 2 seconds then lower.
WOD
4/14/2015 (AMRAP – Rounds and Reps)
18 Minute AMRAP
As Many Rounds and Reps As Possible
16 Single arm KB swings
16 Single arm deadlifts w/ high pull
60 second plank
Scaled:
Any weight
Plank from knees
RX:
Swings above eye level 44/26
Plank in push-up position
RX+:
Swings above eye level, 53/35
Hollow plank position
Out’s
Glute stretch on a box