Fitness Heroics – CrossFit
Yoga/Mobility
Foam Roll
-Calves
-IT Bands
Warm-up
Sky’s out, thighs out (No Measure)
3 Rounds
10 Stiff Leg deadlifts w/ PVC
10 Lunges
Inch Worm down gym
WOD #1
5/30/2015 A (Weight)
16 Minute ETMOM
1 Deadlift every two minutes
WOD #2
5 minute break in between wods to set up
1st WOD ever 2.0 (Time)
15 Minute AMRAP
100-90-80-70-60-50-40-30-20-10
Single Jumps
10-9-8-7-6-5-4-3-2-1
Burpees
RX Plus:
50-45-40-35-30-25-20-15-10-5
Double Unders
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps
Once you reach the bottom of the pyramid you start back over from the beginning. Every set (50 double unders and 10 Burpee Box Jumps) equals 1 round.