Fitness Heroics – CrossFit
In’s
10 Box Jumps at a height that scares you
Yoga/Mobility
QUADS!
Warm-up
Hips/Hams 2 (No Measure)
8 Minute AMSAP
3 Burpees
4 Lunges
5 Toe Touches (straight legs)
Skill/Strength
Deadlift (5-4-3-2-2-1-1-1)
14 minutes to establish 1 rep max. You get 3 attempts at a weight.
WOD
7/14/2015 (Time/Legs) (AMRAP – Rounds and Reps)
15 Minute AMRAP
2-4-6-8-10-12-14-16-18-20…etc.
Deadlifts
Kettle bell swings above eye level
Toes-2-Bar
Sclaed: any weight
RX: 225/135 DL, 62/44 KB
RX+: 245/145 DL, 62/44KB
Out’s
40 Stiff Leg Deads w/ KB
Superhero Training
Yoga/Mobility
-Chest
-Calves
-Scapula
Power Snatch (5 sets of 3 working up to heavy)
Touch and go on reps w/ 2 second pause in catch.
Gymnastics
3 Minutes of L-Sit on rings
Metcon
Metcon (Time)
4 Rounds for Time
10 Reverse Levers
10 Power Snatch, 135/95