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

March 27, 2020 (Home Training)

Part A: 10:00 EMOM complete,

10 x burpees (Need to scale it? Drop to 7 or 5 burpees, but…pick your number and stick with it!)

Part B: 4 x 3:00 AMRAP – 1 minute rest between rounds

7 x odd object thruster (If you have a bar or dumbbells use it! If not…load up a backpack with weight, grab a case of your fav beverage, grab a large rock from the yard…)

3 x wall walks

March 25, 2020 (Home Training)

STRENGTH: Every minute on the minute for 10:00 (5 of each), rotating exercises,

Even minutes – Bulgarian Split Squat, weighted or unweighted x 5 per side

Odd minutes – Dips (on a chair) x 8, elevate feet on another chair to increase intensity

WOD: For time,

100 x double unders/200 x single unders

40 x reverse lunges (weighted or unweighted)

40 x sit ups

80 x double unders/160 x single unders

30 x reverse lunges

30 x sit ups

60 x double unders/120 x single unders

20 x reverse lunges

20 x sit ups

40 x double unders/80 x single unders

10 x reverse lunges

10 x sit ups