Fitness Heroics – CrossFit
In’s
30 Sit-ups
Yoga/Mobility
-Hip Flexors
-Chest
Warm-up
Stationary #1 (No Measure)
8 Min AMSAP
30 Seconds of Jumping Jacks
4 Inch Worm Burpees
4 Perfect stretches
1000m Row (Time)
Max Effort 1000m Row
WOD
Metcon (Time)
Partner WOD
8-12-16-20-16-12-8
Bench Press @ 85-90% 1 RM
Knees-2-Elbows
Scaled: Leg/Knee Raise
RX: As Written
Out’s
1 set of Push ups Max Effort
Superhero Training
Yoga/Mobility
Attend Yoga Class @ 6:30pm. The rest of today will be a recovery session for superheroes as you will be having 2 more benchmark WOD’s coming up this week where you will need to be going all out. I highly advise doing the CrossFit Class and then the Yoga Class. Yes that is it for the day. Don’t go stir crazy.