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

From the Blog

July 1, 2020 (Home Training)

STRENGTH: 1) 12-10-8-6-4 Bent over rows (use duffel bag if you do not have a barbell or dumbells)

20 second hollow hold after each set

2) 8-8-8-8-8 Push press (use duffel bag if you do not have a barbell or dumbbells)

20 second plank hold after each set

WOD: For time,

100 x double unders (sub lateral hops, back and forth = 1 rep)

40 x hand release push ups

40 x butterfly sit ups

75 x double unders

30 x hand release push ups

30 x butterfly sit ups

50 x double unders

20 x hand release push ups

20 x butterfly sit ups

25 x double unders

10 x hand release push ups

10 x butterfly sit ups

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