CFE:

Long Ingervals:
2 x 600m Run, 45 sec rest
2 x 800m Run, 1 min rest
1 x 1200m Run
Then: 4 rounds for quality
8-12 DB push press
8-12 DB bent over tricep extension
10ea jumping bulgarian split squat
10 sumo DB squat

CF:

A. Warm-up
B. Strength
Sumo Deadlift
5×3 As Heavy As Possible
No Bounce – Silent
C. Conditionining
AMRAP 10 Minutes
10 Thrusters 95/65
25′ Handstand Walk
-Additional Work-
D. Conditioning #2
5 Rounds:
Ski 500/400m
100 Double Unders
Rest 2:00
E. Strength Accessory
Strict Chest to Bar Pull Ups
7×6
Tempo of 2:1
Fast on the way up, Slow on the way down

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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