Fitness Heroics – CrossFit
In’s
40 False Grip Ring Rows
Yoga/Mobility
50 Pass thrus w/ band
Warm-up
The reckoning (No Measure)
10 minutes of jump rope
Every minute on the minute preform 1 Burpee
Skill/Strength
Push Press (3 sets of 5 @ 85% of 1 RM)
WOD
3/23/15 (Push/Task) (Time)
21-15-9-3
Shoulder to Overhead
Burpees
Scaled:
Any weight
Ker Flops
RX:
at least 60% of 1 RM Split Jerk
Strict Burpees
RX+:
at least 65% of 1 RM Split Jerk
Strict Burpees
Out’s
40 Mad Russians/Torso Twists