Fitness Heroics – CrossFit
In’s
30 Power Cleans w/ bar
Yoga/Mobility
-Chest
– Hamstrings
Warm-up
8min MU warm up (No Measure)
8 minute warm up
5 Box Jumps or Step ups
5 Muscle up transitions
5 Inch worms
Skill/Strength
Muscle-ups (3 sets of Max Effort)
WOD
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Out’s
50 deadlifts @ weight used during Elizabeth.
Superhero Training
Yoga/Mobility
-Lats
-Chest
-Calves
Metcon
Fran, 1:1 Rest ratio, then GI Fran
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
G.I. Fran (Time)
21-15-9
Thrusters
Burpee Pull-ups
Scaled:
Any weight
burpees
Jumping pull-ups
RX:
95/75
Ker Flop Burpee Pull-ups
RX+:
115/95
Burpee Pull-ups