Fitness Heroics – CrossFit
In’s
40 Sit-ups
Yoga/Mobility
Foam Roll
-Triceps
-Lats
Warm-up
6 min (Hip/Shoulders) (No Measure)
6 minute AMSAP
(As Many Stretches As Possible)
5 Air Squats
6 Lunges
7 Push-ups
8 Overhead squats
WOD
Because this WOD does take up a little bit of space. You might be asked to partner up with someone so everyone can participate.
Metcon (Time)
1 Mile Run
50 Overhead squats
100 Sit-ups
150 Double unders
50 Sumo DL w/ High Pull
100 Box Jump overs
Scaled: Any weight and step-ups
RX: As written w/ 135/95 on bar and 24/20 Box Jump
Out’s
60 strict sit-ups
Superhero Training
Yoga/Mobility
-Pec Minor
-Pec Major
OLY/Power
Clean and Jerk (sets of 5-4-3-2-2-2)
only have 3 attempts at a 2 rep max. You may drop the bar in between you reps but you must begin the next rep within 5 seconds of the bar hitting the ground.
Gymnastics
15 minutes to work on Wall Walks while maintaining Hollow body. Maintaining the hollow body position is more important than getting completely inverted.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute EMOM
(Every Minute On the Minute)
Even: 1 Clean and Jerk @ 2 rep max weight
ODD: 4 Deficit Handstand Push-ups