Fitness Heroics – CrossFit
Yoga/Mobility
-Coach Stretch
-Hip Flexors with band
Warm-up
Burgener Clean Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
WOD
5/2/2015 (Time)
Complete given tasks with a partner
FIRST…
“Double Grace”
60 Clean and Jerks
SECOND…
Row 3,000 meters
THIRD…
150 Kettlebell Swings
FOURTH…
Death
Scaled:
1st: any weight
2nd: atleast 6 damper
3rd: any weight
RX:
1st: 115/85
2nd: Damper 8-9
3rd: 53/35
RX+:
1st: 135/95
2nd: Damper 10
3rd: 62/44