CFE:

Long Intervals:
20 min run, easy pace
Then tabatas!
Sit-ups
Mountain climbers
Flutter kicks

CF:

A. Warm-up
3 Steady Rounds
30/18 Cal Bike/Row
20 Light Goblet Squats
10 Strict Ring Dips
B. Strength Prep
Lunges 155/95
4×12 (6 each leg)
C. Strength
Back Squat
4×4 @80%
D. Conditioning
AMRAP 12
500m Bike/Row
12 Ring Dips
21 Front Squats 75/55
-Additional Work-
E. Gymnastics Accessory
Ring Muscle Ups
10×4
F. Plank Hold
4 Rounds
:30 on / :30 off
G. Conditioning #2
Sprint 100m x 8
Rest 4:00

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



© 2018 CrossFit Solafide | Site by Clarksville Website Design