Fitness Heroics – CrossFit
Cause Sparkly Unicorn Fun Day (SUFD) would be misleading.
Warm-up
Junk Yard Dog (No Measure)
Junk Yard Dog
10 Jumps over partner
10 Over unders w partner
Weightlifting
Press Complex (5×1)
3 Strict Press
2 Push Press
1 Split/Push Jerk
Never set the bar down.
Sets 1-2 are light
Set 3 is a moderate weight
Sets 4-5 are heavy
WOD
Pathway Conditioning (AMRAP – Reps)
3 Rounds going for calories
3 Minutes Rower sprints
Rest 2 Minutes
THEN…
3 Rounds going for reps
90 Seconds (1.5 Minutes) of Box Jumps, 30/24
Rest 90 Seconds
THEN…
3 Rounds going for reps (double under = 2 reps, singles = 1 rep)
30 Seconds of Jump rope
Rest 1 Minute
Your score is the total number of reps and calories added together.
Cash Out
Wall Walks (10 reps)
Starting in the push-up position walk your feet up the wall and your chest as close to the wall as possible.
1 rep is up the wall and a controlled descent.