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Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Pigeon Pose on a Box

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

WOD

WOD will be announced when you get to class 🙂 Have a good night. See ya tomorrow.

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

2 Minutes of Jump Rope Followed By:

Banded Active Lats

Warm-up

Warm-up (No Measure)

2 Rounds

8 Air Squats

8 Jump Squats

8 External Rotator

8 Zsots Press w/ Band

8 OH Squat

Skill/Strength

Double Unders ME (AMRAP – Reps)

As Many attempts as needed

Max Effort Double Unders unbroken

Rest 2 minutes

WOD

WOD will be announced when you come to class 🙂 Have a good Night

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Quad Smash

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

AMNAP….It’s here (AMRAP – Rounds and Reps)

Death By EMOM of following exercises

First Minute

1 Clean

1 Thruster

Second minute

2 Cleans

2 Thrusters

Third Minute

3 Cleans

3 Thrusters

etc.

Scaled:

Any Weight

RX: 95/75

RX+: 115/85

Skill/Strength

Deadlift (1×8)

Fitness Heroics – CrossFit Epically Awesome

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Warm-up

Leg/Core Warm up (No Measure)

2 Rounds 1 minute each

Running High Knees

Side-2-Side Lunges

Overhead Squats

Torso Twists

Repeat

Yoga/Mobility

Overhead Opener w/ Foam Roller

Skill/Strength

Push Press (3×8)

WOD

Metcon (Time)

60 Toes-2-Bar

60 Wall Ball

750m Row

40 Wall Ball

40 Toes-2-Bar

Superhero Training

Overhead Squat (3×8)

Snatch (1×8)

Fitness Heroics – CrossFit Epically Awesome

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Warm-up

KB/Cardio Warm-Up (No Measure)

8 Minute Intervals

1. Jump Rope

2. Air Squats

3. Burpees

4. KB Swings

Repeat

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Yoga/Mobility

https://romwod.com/workout/flying-frogs/

Superhero Training

500 Double Unders (Time)

500 Double Unders for time

OR

1,500 Single Jumps

10 Minute Time Cap

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Lunge Hip Flexor Stretch

Warm-up

CrossFit Warm-up 2 (No Measure)

3 Rounds 10-15 Reps of:

Pass thru’s w/ PVC

Overhead Squats w/ PVC

Sit-ups

Inch Worms

Push-ups

Active Shoulders

Skill/Strength

Split Jerk (3×8)

Do not have to be the same weight.

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute EMOM

1- 10 DB/KB Hang Cleans, 50-53/35

2- 20 Sit-ups

3- 10 Weighted lunges, 50-53/35

Superhero Training

Front Squat (3×8)

Clean (1×8)