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

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SKILL: Double Under Skill Focus (12 minutes) – if you have DU’s down, work on a “Goat Skill”

WOD: “CrossFit Cardio & Ab Burnout”

For time,

30 x sit ups

21 x KB swings

21 x box jumps

30 x sit ups

18 x KB’s

18 x box jump

30 x sit ups

15 x KB’s

15 x box jumps

….continue the pattern of 30 x sit ups, rep count of KB’s and box jumps go down to 12 x, then 9 x, then 6 x, then 3 x …

Image result for funny cardio

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STRENGTH: 3 x 8-10 (ea leg) single leg deadlift

WOD: 15 minute AMRAP

9 x deadlift

12 x push ups

15 x box jump

—————–

OLYMPIC LIFTING

WU: JYD & Burgener

SKILL/STRENGTH: A) high hang squat snatch, 4 sets of 3 reps, pyramid weight up to ~80%

B) squat snatch from floor, 4 sets of 2 reps, pyramid weight up to ~80%

WOD: Open 11.1 

10 minute AMRAP

30 x double unders

15 x power snatches

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