CFE:

5 x 600m run,

10 1 arm DB/KB OH Reverse lunge/press (same arm/leg, each)

1 min rest

Then:

5 rounds

5 DB/KB Power clean 

5 DB/KB press 

5 DB/KB DL

5 DB/KB bent over rows

CF:

  1. Warm-Up

Line Drills
200 Meter Run 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

2. Strength

PUSH PRESS

Build to a Heavy Set of 10

3. Conditioning

“CLOTHESLINE”

2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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