CrossFit Firebase Orlando

Red Pill/Blue Pill

Red Pill
Skill Work: Pistol Progressions
One Leg Step Ups
Banded Work
Candle Stick Rolls
Weighted

WOD
12:00 AMRAP
10 Hollow Rocks
10 Alternating Pistols
100m Sprint

or

Blue Pill
5 Rounds for Time
1000m Row or Run
5 Squat Jumps (with Sandbag)
4 Laps of Plyo Pushup Complex

Cash out:
3 Rounds for Quality
5 Strict Chinups
15 Hollow Rocks
10 Superman Rocks

Post your scores to the Whiteboard.

* 1 Lap is: 1 Plyo Pushup onto plate, 1 Plyo Pushup off of plate, 1 Pushup on other side of plate.

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.