Fitness Heroics – CrossFit Epically Awesome
In’s
20 Strict Burpees
Yoga/Mobility
Couch Stretch
Warm-up
5 Min INT (No Measure)
1 Minute of Jumping Jacks
1 Minute of High Knees
1 Minute of Jump Squats
1 Minute of Burpees
1 Minute of Sit-ups
Skill/Strength
Back Squat (3 Sets of 3 @ 85-90% 1RM)
WOD
5/4/2015 (AMRAP – Rounds and Reps)
18 min AMRAP
7 Box Jumps
7 Toes-2-bar
7 Air Squats
Scaled:
any height
hanging leg raise
Air Squats
RX:
24/20 Box
Toes-2-bar
Air Squats
RX+:
30/24 box
Toes-2-bar
Pistols
Out’s
30 Goblet Lunges, 53/35
Superhero Training
Yoga/Mobility
Lacrosse Ball Roll
-Pec Minor (use and upright w/ ball)
-Scapula
OLY/Power
Behind The Neck Jerk (5 Sets of 5 Reps)
Gymnastics
1. Accumulate 3 minutes of holding a laying down Hollow position.
2. Accumulate 3 minutes of holding a laying down superman position.
Metcon
7/21 SUPERHERO (Time)
45 Cleans for time
145/105