Fitness Heroics – CrossFit Epically Awesome
In’s
3×9 Pull-ups
OR
3×4 Muscle-ups
Yoga/Mobility
Banded Chest
Banded Lats
Warm-up
Warm-up (No Measure)
7 Minute AMRAP
10 Side-2-Side Lunges
5 Inch Worms
5 Strict Burpees
5 Strict Pull-ups Or Ring Rows
Skill/Strength
Single Arm KB Bent Row (3×8)
Pendlay or Bent Row w/ KB and 1 arm
DB Bicep Curls (3×8)
self explanatory.
SUPERSET
WOD
Metcon (Time)
5 rounds
20 strict dips
14 Thrusters, 135/95
RX+: DB/KB 62/44
Superhero Training
Metcon (AMRAP – Reps)
12 Minutes
30 Sec of Burpees
30 Sec of REST
MAX Effort on Last minute
Metcon (AMRAP – Reps)
8 Minutes
30 Sec of Flutter Kicks
30 Sec Rest