5/9/2017

Fitness Heroics – CrossFit Epically Awesome

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In’s

Strict Pull-ups 3×8

OR

Strict Muscle-ups 3×5

Yoga/Mobility

Banded Lats

Warm-up

Clean and Jerk warm up (No Measure)

2 Rounds w/ empty bar

-8 Clean Pulls

-8 Front Squats

-8 Strict Press

-8 Push Press

-8 Squat Clean and Jerk

30 Second Glute Bridge

Skill/Strength

Metcon (AMRAP – Rounds)

10 Minute EMOM

200m Run

WOD

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 HSPU

3 Power Clean and Jerk, 205/125

25 Double Unders

Superhero Training

Row Intervals #1 (Time)

Row 250 meters

Rest 60 seconds

Row 500 meters

Rest 60 Seconds

Row 1000 meters

Rest 60 Seconds

Row 500 meters

Rest 60 Seconds

Row 250 meters