CFE:

10-9-8-7-6-5-4-3-2-1
KBS (53/35)
Goblet squats
KB SDHP
KB reverse lunge
200m run between sets

CF:

1. Warm-Up
2 Steady Rounds
12 Steps Banded Glute Activation
15 Dumbbell Front Squats 50/35s
Row/Run 500m

2. Strength
BACK SQUAT
1 Rep Max

3. Conditioning
3 ROUNDS
100 Double Unders
15 Squat Cleans 115/75lbs
18 Chest to Bar

4. Additional Work
AAB
Until Failure
3:00 Holding 70/65 RPM
Rest 1:00

5. Gymnastics Accessory
Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
Set up a turn around spot when necessary

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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