Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
Overhead KB Stability
Warm-up
Row Warm-up (No Measure)
3 Rounds for closest distance
Row as close as possible to 250meters
For every meter above or below 250m you have to do 2 Burpees. (12 burpee max)
If you hit 250 exactly you don’t have to do any.
Skill/Strength
Shoulder Press (3×8)
WOD
Alien vs Pressator (Time)
20-15-10-5
Scaled:
Push Press, @ 50% 1 Rep Max
Assisted Dips
Push ups from knees
RX:
Push Press, @ 50% 1 Rep Max
Ring Dips
Push-ups
RX+:
Push Press, @ 60% 1 Rep Max
Ring Dips (1 Muscle Up to start dips)
Push-ups w/ feet on a 45lb plate