Fitness Heroics – CrossFit
In’s
50 Power Cleans w/ only a barbell working on form
Yoga/Mobility
-Calves
-Inner thighs
Warm-up
Stationary #7 (No Measure)
6 Minute AMSAP
8 Jump Squats
8 Lion King Lunges
8 Split Stretch
Skill/Strength
Box Jump 1 Rep (Distance)
Max height on 1 rep Box Jump
13 minutes
WOD
5/4/2015 (AMRAP – Rounds and Reps)
18 min AMRAP
7 Box Jumps
7 Toes-2-bar
7 Air Squats
Scaled:
any height
hanging leg raise
Air Squats
RX:
24/20 Box
Toes-2-bar
Air Squats
RX+:
30/24 box
Toes-2-bar
Pistols
Out’s
3 minute superman hold