Fitness Heroics – CrossFit
Only Easy day was Yesterday
Yoga/Mobility
Foam Roll Lats
Gentle Low Back Twist
Lots and lots of stretching
Warm-up
8 Min AMSAP (Shoulders) (No Measure)
8 Min AMSAP
Perfect Stretch Down Gym
Bear Crawl Down Gym
20 Pass Throughs
Weightlifting
Bench Press (6×5)
Make sure you have a spotter on heavy SETS 🙂
2 Sets of heavy for 5 Reps
10 Minutes
Close Grip Bench Press (6×5)
Hands inside shoulder width.
Do a lot less weight then regular bench.
Get a spotter sooner then you think
10 Minutes
Metcon
2/06/2015 (Push Short) (AMRAP – Rounds and Reps)
10 Minute AMRAP
Scaled:
10 Kettle Bell Push Press, any weight
10 Step-ups, any height
RX:
10 Kettle Bell Push Press, 53/35
10 Box Jumps,24/20
RX+:
10 KB Push Press, 62lb/44
10 Batman Box Jumps, 30/24
Cash Out
Hold a Superman Position for 3 Minutes