Fitness Heroics – CrossFit
Inspired by Aaron Bartlett
In’s
Quad Smash
Yoga/Mobility
Foam Roll
-Lats
-IT Bands
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
Skill/Strength
Working on kipping pull-ups
WOD
G.I. Fran (Time)
21-15-9
Thrusters
Burpee Pull-ups
Scaled:
Any weight
burpees
Jumping pull-ups
RX:
95/75
Ker Flop Burpee Pull-ups
RX+:
115/95
Burpee Pull-ups
15 minute cap
Out’s
50 Leg tosses w/ partner