FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

November 20, 2015

ENDURANCE: 4 x 200 m runs – 1 minute rest between runs – try to keep splits consistent

WOD: In 15 minutes, complete as many round as possible of,

5 x front squats

5 x plyo push ups

*20 x UNBROKEN double unders/60 x single unders/40 x single unders* – you may not go on to the next round if your jumps are not UNBROKEN. Must re-start the jump roping portion.

10 x front squats

10 x plyo push ups

*20 x unbroken double unders/60 x single unders/40 x single unders* – don’t move on till you do these UNBROKEN!

15 x front squats

15 x plyo push ups

*20 x unbroken double unders/60 x single unders/40 x single unders* – don’t move on till you do these UNBROKEN!

20 x front squats

20 x plyo push ups

*20 x unbroken double unders/60 x single unders/40 x single unders* – don’t move on till you do these UNBROKEN!

….continue this pattern of increasing front squat reps and plyo reps by 5’s. Double unders always remain the same…but never move on till unbroken.

SAM_4531

Andrew’s escaping the Washington weather and heading back to Arizona! Who can blame him!?! It’s been great to have you in the gym and we encourage you to keep your CrossFit up!

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