Fitness Heroics – CrossFit
In’s
100 Flutter Kicks
Yoga/Mobility
Foam roll and stretch calves
Warm-up
Sky’s out, thighs out (No Measure)
3 Rounds
10 Stiff Leg deadlifts w/ PVC
10 Lunges
Inch Worm down gym
Skill/Strength
If you cant do double unders then we are working on doing fast alternating steps or singles.
Double Unders (AMRAP – Reps)
5 minutes As Many Reps As Possible (AMRAP)
WOD
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Out’s
2 Rounds of
25 Kettle Bell Swings OH, 53/35
25 Push-ups w 1 hand on KB