Fitness Heroics – CrossFit Epically Awesome
In’s
3×9 Pull-ups
OR
3×4 Muscle-ups
Yoga/Mobility
4 Minutes of Agony
Warm-up
Handstand Warm-up (No Measure)
3 Rounds
10 Air Squats
10 Push-ups
10 Jump Squats
3 Kick ups to Handstand
Skill/Strength
Practicing Handstand Walks
WOD
One WOD or the Other
Metcon (Time)
4 Rounds for time (18 min Cap)
25ft, 1 Arm OH Walking Lunge, 50-53/35
25ft Handstand Walks
4 Rope Climbs
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
30 Cal Row
10, 1 Arm OH Lunges, 50-53/35
10 Box Jumps, 24/20
Superhero Training
1/4 Run Sprints (Time)
4 rounds for time
Sprint .25 miles
rest 1:1