Fitness Heroics – CrossFit
In’s
30 Push-ups on rings
Lay down with feet up on wall
Yoga/Mobility
Roll Back w/ roll or balls
Warm-up
Yoga Warm Up 2 (No Measure)
-Forward Triangle
-Triangle
-Reverse Triangle
-Down Dog
-Pidgeon
Skill/Strength
Handstand Walk (3 sets for max effort)
If unable to do handstand walks do one of the following:
-Kick-ups
-Handstand holds (against wall)
-Handstand holds (touching shoulders)
-Handstand holds (away from wall)
WOD
6/12/2015 (Task/Push/Med) (Time)
27-21-15-9-3
Kettlebell Shoulder-2-Overhead
Ring Dips
Scaled:
Any weight
Assisted dips
RX:
53/35
Ring Dips
RX+:
62/44
Muscle-up to start dips
Out’s
30 weighted sit-ups