Fitness Heroics – CrossFit Epically Awesome
In’s
For Andrea…You’re welcome
Jog 3/4 mile
Yoga/Mobility
QUAD SMASH!!!
Warm-up
6 min Press warm up (No Measure)
6 minutes of
-5 Burpees
-10 banded face pull aparts
-5 strict press with Band
-5 push press with Band
-5 push jerks with Band
WOD
Alien vs Pressator (Time)
20-15-10-5
Scaled:
Push Press, any weight
Assisted Dips
Push ups from knees
RX:
Push Press, 115/85
Ring Dips
Push-ups
RX+:
Push Press, 115/85
Ring Dips (1 Muscle Up to start dips)
Push-ups w/ feet on a 45lb plate
WOD #2
Gluteator (Time)
4 Rounds for time:
10 Right Arm KB Swings, 53/35
10 Left Arm KB Swings, 53/35
Run to Racetrack and back
RX+:
KB Swings, 62/44
Run w/ Kettlebell
Spec Ops Training
Mental note
Suns out, Guns out
Bent Over Row (3×10)
Reverse DB FLyes (3×15)
Bend over to parallel w/ flat back or support one knee and hand on a bench for stability. Let arm hang straight towards the ground, drive arm straight out away from the body raising the hand as high as possible under control, lower the weight back down.
Ring Rows (3xME)
DB Bicep Curls (3×10)
self explanatory.