Fitness Heroics – CrossFit
It will be easy
In’s
50 False Grip Ring Rows
Yoga/Mobility
-Chest stretch on rig
Warm-up
Stationary #4 (No Measure)
8 Min AMSAP
10 Ring Rows
30 Sec of Downdog
30 Sec of Jumping Jacks
Skill/Strength
Pull-ups (Sets of Max Effort)
Learning or practicing kipping
WOD
4/1/2015 (Task/Pull) (Time)
21-15-9-3
Deadlifts
Pull-ups
Scaled:
Any Mod for Pull-ups
Any weight
RX:
Pull-ups
Deadlifts, at least 50% 1 RM
RX+:
Muscle-ups
Deadlifts, at least 60% 1 RM
Out’s
100 Sit-ups