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

November 18, 2021

SKILL: 5 sets, for skill work,
1 minute handstand walk – options: handstand should taps, handstand static hold, wall walk
Rest 30 Seconds
1 minute alternating pistols – options: supported with bands, support to box
Rest 30 Seconds

WOD: For time, 50-40-30-20-10 double unders

After each set of double unders complete 2 rounds of,

7 x toes to bar

12 x kettle bell swings

November 1, 2019

STRENGTH: Back squat
2 x (8 @ 65%), 2 x (6 @ 70%) 2 x (4 @ 75%)
WOD: AMRAP in 15:00
20/15 cal row
18 x front rack lunges 
15 x box jumps 
12 x hand release push ups