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Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Jump Rope for 4 minutes

Pigeon pose

Warm-up

Warm-up (No Measure)

6 Minutes

3 Inverted Rows or Strict Pull-ups

6 KB Swings

6 KB Cleans

6 KB Press

6 Sit-ups with KB

WOD

Metcon (Time)

3 rounds for time of:

9 Pull-ups Strict

6 Push Jerks, 155/105

12 Deadlifts, 155/105

24 Knees-2-Elbows

48 Wall-Ball, 20/14

RX+:

3 Rope Climbs

6 Push Jerks, 225/155

12 Deadlifts, 225/155

24 Knees-2-Elbows

48 Wall-Ball, 20/14

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Run 400 Meters

KB overhead stability

4 minutes of agony. Laying down, arm extended, 53/35

Warm-up

Handstand Warm-up (No Measure)

3 Rounds

10 Air Squats

10 Push-ups

10 Jump Squats

10 Kick ups to Handstand

Skill/Strength

Handstand work!!!

Learning to Kick up, hollow body position, and active Shoulders

WOD

Metcon (Time)

3 rounds for time of:

34 sit-ups

50-foot handstand walk Or Hold handstand and shift between hands 25 times

16 Single Arm Overhead Lunge, 50-53/35

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Lat Mobility.

-Foam Roll

OR

-Band

Warm-up

Jerk Warm-up (No Measure)

Mark Foot Placement

THEN…

3 Rounds w/ a bar

5 Strict Press

5 Push Press

5 Push Jerk or Split Jerk

Skill/Strength

Split Jerk (5×3)

WOD

Metcon (Time)

5 Rounds for time

10 KB/DB Clean and Jerk, 50-53/35

3 Muscle-ups OR 6 Pull-ups + 6 Push-ups

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Couch Stretch

Foam Roll Calves

Warm-up

Clean Warm Up (No Measure)

3 rounds

5 Burpees

5 deadlifts

5 deadlifts with high pull

5 hang power cleans

5 Front Squats

5 squat cleans

Skill/Strength

Metcon (Time)

3 rounds for time

Run 800 meters

Rest 2 minutes

WOD

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

10 Power cleans, 135/95

20 Push-ups

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Pigeon Pose

Yoga Squat Hold

Hamstings

Warm-up

Warm-up (No Measure)

7 Minutes Empty Bar

6 Burpees

6 Deadlifts

6 Behind the Neck Push Press

6 Good Mornings

6 Lunges

WOD

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#

Fitness Heroics – CrossFit Epically Awesome

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Warm-up

10 min Cardio Warmup (No Measure)

Row/Run/Jump Rope for 10 minutes
time to practice Double Unders

WOD

Metcon (No Measure)

Back 2 the Future:

SUPERSET!

3×8 DB/KB Bent Over Row

3×8 Inverted Row (Bar, Rings, or TRX)

SUPERSET!

3×8 Pull-ups

3×8 Strict Toes-2-Bar

SUPERSET!

3×8 Barbell Curls

3x 30sec L-Hang

Yoga/Mobility

https://app.romwod.com/workout/uppers-and-lowers