CFE:

LONG INTERVALS:

2 x 1600m run, 2 min rest
1 x 1200m run, 90 sec rest
2 x 800m run, 1 min rest
*1 extra 800m for full marathon training

then 3rds:
12 side lunge w/ lateral raise
12 Glute bridge w/ floor press
12 renegade row with push-ups

CrossFit:

Conditioning

FOR TIME

-75 DU Buy In-

4 RDS:
20 Box Jump Over (24/20)
15 Wall Ball (20/14)
10 HSPU

-75 DU Cash Out-

Core Accessory

4 rds For Quality:
-15 Good Mornings (45/35)
– 45 Sec Plank

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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