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Yoga/Mobility

15 Burpees

Lat mobility

Warm-up

Warm-up (No Measure)

4 Rounds

Straight Leg ad Arm bear Crawl down gym

10 Squats w/ Pause

10 Burpees

5 Kick-ups to Handstand

Skill/Strength

Handstand Walks:

Spotting with assisted walks

or

Side to side walks on wall

https://www.youtube.com/watch?v=PWDN313DwsE

WOD

Metcon (AMRAP – Reps)

14 Minute AMRAP:

Scaled:

6 Pull-ups

8 Push-ups

12 Reverse Lunges

RX:

2 Rope Climbs

4 Handtsand PU

6 Pistols

RX+:

2 Leg less Rope Climbs

4 6″ Def HSPU

6 Weighted Pistols, 35/25

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

10 Burpees

Banded Hamstrings

Warm-up

Warm Up Deadlifts (No Measure)

2 Rounds

6 Burpees

12 Stiff Leg Deads

12 Regular Dead lifts

12 Good morning

WOD

Metcon (Time)

21-15-9 reps for time of:

Deadlifts, 225/135

Box jumps, 24/20

Handstand push-up

Skill/Strength

Single Arm Dumbell Press (3×8)

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Yoga/Mobility

10 burpees

Couch Stretch

Warm-up

Leg/Core Warm up (No Measure)

2 Rounds 1 minute each

200m Run

Side-2-Side Lunges

1 Arm DB/KB Overhead Squats

Torso Twists

Repeat

WOD

Best WOD EVAH! (Time)

250m Row

25 Wall Ball

500m Row

25 Wall Ball

750m Row

25 Wall Ball

1000m Row

25 Wall Ball

RX: 20/14

RX+: 30/20

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Couch Stretch

Warm-up

BW General Warm up (No Measure)

2 Rounds

1 min of each

-Forward lunges

-Inch Worm Pushups

-Burpees

-Air squats

-Plank

Skill/Strength

500m Row (Time)

Max Effort 500m Row

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

20 Push-ups

35 Sit-ups

50 Squats

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Yoga/Mobility

2 Minutes of agony

Warm-up

Thruster Warm up (No Measure)

2 rounds w/ only a bar

5 Deadlifts

5 DL w/ High Pull

5 Power Cleans

5 Overhead Press

5 Front Squats

5 Thrusters

5 Burpees over bar

WOD

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

Fitness Heroics – CrossFit Epically Awesome

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Warm-up

10 min Cardio Warmup (No Measure)

Row/Run/Jump Rope for 10 minutes

WOD

Great Glutes of Fire

3×12 Barbell Squat. Heavy.

3×12 KB/DB Walking Lunge. Heavy.

3×12 Stiff-Legged Barbell Deadlift. Heavy.

3×12 Banded Glute Kicks on the Rig

Hardcore Parkour

3×20-50 Mountain Climbers

3×20-50 Rocky Sit-ups

3×15-50 Seconds L-Sit or Hang

3×20-50 Laying Leg Lifts

Yoga/Mobility

https://app.romwod.com/workout/extremity