Fitness Heroics – CrossFit Epically Awesome
In’s
To be done BEFORE class. Highly recommended you do it.
50 Cal Row
Yoga/Mobility
Couch Stretch
Warm-up
Clean Warm Up (No Measure)
3 rounds
5 deadlifts
5 deadlifts with high pull
5 hang power cleans
5 Front Squats
5 Push Press
Skill/Strength
Back Squat (4×4)
WOD #1
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
6 Hang Power Clean
6 Push Press
20 Double Unders
RX: 135/95
WOD #2
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
8 Deadlifts
8 Burpees
RX: 135/95
Superhero Training
Front Rack Lunge (3×8)
8 per side
Weighted Step-ups (3×8)
8 per side
Single Leg KB Deadlift (3×8)
perform a single leg deadlift with one KB