Fitness Heroics – CrossFit
Yoga/Mobility
Warm-up
Shoulder 10min AMSAP (No Measure)
Inch Worm Down Gym
Burpee Broad Jumps down gym
20 Pass throughs
Skill/Strength
Working on kipping form:
1. Hanging from bar with active shoulders
2. Maintaining Hollow Position
3. Beat Swing
4. Pull-up
5. Rhythm
WOD
JT Aff. (Time)
Scaled:
21-15-9
Wall Walks
Assisted dips
Ring Push-ups
RX:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
RX+
21-15-9
Deficit Handstand Push-ups (hands on 45lb plates, 3 inches)
Muscle up to start Ring Dips
Push-ups w/ feet on 45lb plate, 3 inches
20 minute time cap