Fitness Heroics – CrossFit
In’s
Foam Roll/stretch for 10 minutes
Yoga/Mobility
Stretch w/ band
-Lats/Sidebody
Warm-up
Hips/Hams 2 (No Measure)
8 Minute AMSAP
3 Burpees
4 Lunges
5 Toe Touches (straight legs)
Skill/Strength
Split Jerk (5 rep max)
WOD
Metcon (Time)
42-30-18 reps for time of:
20-lb. wall-ball shots
75-lb. sumo deadlift high pulls
20-inch box jumps
75-lb. push presses
Row (calories)
Out’s
Hold a plank position for 7 minutes
Superhero Training
It’s not who you are underneath, but what you do that defines you.
Yoga/Mobility
-Wrists
-Hip Flexors
WOD
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#