CFE:

8 x 300m run, 3 wallwalks, 30 sec rest
3 rds 45 sec work, 15 sec transition (circuit style)
KB step ups (24/20) (53/35)
KB reverse lunges
KB goblet squats
CF:
1. Warm-Up
2-3 rounds
8 Cal row/bike
10 quadruped thoracic rotation (each side)
30 second reverse plank
15 m quadruped crawl (move slowly and deliberately)
30 sec Hollow body hold
2. Skill Work
3×10 GHD Sit-Ups
3. Conditioning
AMRAP
5 Min AMRAP
400M Run
Then
21 Pullups RX C2B RX+
21 CAL Row/Bike
(Rest 5 Min)
5 Min AMRAP
400M Run
Then
15 T2B
15 CAL Row/Bike
(Rest 5 Min)
5 Min AMRAP
400M Run
Then
9 Pull-ups
9 CAL Row/Bike
SCORE IS TOTAL ROUNDS COMBINED
4. Additional Work
20 Min AAB (EASY PACE)
Every 10 Min
15 Back Extensions
30 Push Ups

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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