Fitness Heroics – CrossFit
In’s
Couch Stretch
Quad Smash
Upright Titanic Full Nelson
Warm-up
15 min cardio (No Measure)
5 minutes jump rope
5 minutes running
5 minutes burpees
WOD
Bent Over Row (Sets of 10)
WOD
7/2/2015 (Time)
3 rounds for time of:
Run 400 meters
Kettlebell thrusters, 21 reps
Scaled: any weight
RX: 35/26
RX+: 53/35
Out’s
Roll anything that is sore for 5 minutes at least.
Superhero Training
Do You have what it takes?
Yoga/Mobility
-Stretch Glute Major and Minor
-Calves
-IT Bands
OLY/Power
Close Grip Bench Press (3 Sets of 10)
Hands inside shoulder width.
Warm up sets do not count towards your 3 sets.
Gymnastics
Working on Front Lever Progressions
3 Sets of 6 reps.
See video below:
http://fitnessheroics.com/front-lever-progressions/
Metcon
7/2/2015 (task/pull) (Time)
5 Rounds for time
200 meter row
20 Knees-2-Elbows
20 Ring Rows