CFE:

2 x 1200m run, 20 1 arm OH DB walking lunges, 90sec rest
3 x 600m run, 10 1 arm OHS, 45sec rest
Then: 3 rds:
6 strict chin ups
8 ring dips
10 GHD or MB sit-ups

 

CF:

1. Warm-Up
2-3 rounds
200 m run/row
10 banded pull aparts
10 banded pass thru
30 sec hollow body hold
2. Strength
BENCH PRESS
5×5 Bench Press @ 75%
3. Conditioning
“JACK”
20 MIN AMRAP
10 Push Press #115/75
10 KB Swings #53/35
10 Box Jumps
4. Additional Work
Strict Press 3×10

5. Conditioning #2
Run 400m x 6
Rest 1:30

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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