5/17/2017

Fitness Heroics – CrossFit Epically Awesome

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In’s

4×26 Push-ups

Yoga/Mobility

Trap/Neck Stretch

Warm-up

Warm-up (No Measure)

5 Minute Amrap

40 Jump Rope

10 Hollow Body Rocks

10 Push-ups

10 Goblet Squats w/ Pause

Skill/Strength

Strict Toes-To-Bar (3xME)

WOD

Row Bench (Time)

Row 500 meters

30 body-weight bench presses

Row 1,000 meters

20 body-weight bench press

Row 2,000 meters

10 body-weight bench presses

Scaled: any weight

Superhero Training

Pull-up strength progression

All Strict Pull-ups

5 Chin above the bar

5 Chest to bar

5 Explosive Pull-ups (releasing hands from bar at top and re gripping)

5 Clapping Pull-ups

5 Strict Bar Muscle-ups

25 reps total