Fitness Heroics – CrossFit
Sorry for the late WOD post
Yoga/Mobility
Upright Titanic Full Nelson
Warm-up
8 Min AMSAP (Shoulders) (No Measure)
8 Min AMSAP
Perfect Stretch Down Gym
Bear Crawl Down Gym
20 Pass Throughs
Weightlifting
Wall Walks (3 x 10)
Starting in the push-up position walk your feet up the wall and your chest as close to the wall as possible.
Last Set is Max Effort
OR
Handstand Push-ups (3 x Max Effort)
Put Total number between all 3 sets into Score.
OR
Deficit Handstand Push-ups (3 x Max Effort)
Hands on 25 lb plates at least
WOD
Holy Chestacle Batman! (Med/Push) (AMRAP – Reps)
3 Rounds
Scaled:
Run to Racetrack and back
Max Effort Push-ups from knees
Max Effort Assisted Dips
RX:
Run to Racetrack and Back
Max Effort Push-ups (Thighs do not touch)
Max Effort Dips (Rings or Box)
RX+:
Run to Bob Sikes and Back
Max Effort Push-ups w/ hands on 45lb plates
Muscle-up to start Max Effort dips
15 Minute Cap
Cash Out
2 Minutes of L-Sits or holds