Fitness Heroics – CrossFit
Yoga/Mobility
Lacrosse Ball Roll the Upper Back
Warm-up
Ginger Jedi (No Measure)
3 rounds
10 Air Squats
10 Pull-ups
10 Lunges
10 Push-ups
Skill/Strength
Working out Shoot thru’s/Muscle up transitions on rings
WOD
The Scapulinenator (AMRAP – Rounds and Reps)
Partner WOD, You Go, I go. Divide the meters and reps however you would like. One person must be maintaining a plank position while the other does the exercises.
Scaled:
25 Min AMRAP
Row 500 Meters
20 Ring Rows, Negative Pull-ups, Banded Pull-ups
RX:
25 Min AMRAP
Row 600 Meters
20 Chest-2-Bar Pull-ups
RX+:
25 Min AMRAP
Row 700 Meters
10 Muscle-ups
Hey, Where is Perry the Platypus?