CFE:

7 rft:
400m run, 10 KB CNP/Reverse lunge (53/35), 30 sec rest
Then 3 rft:
10 decline push-ups/knee tuck (feet on MB)
30 MB Russian twists

 

CF:

1. Warm-Up
2 rounds
200 m run/row
5 inch worm push ups
10 high plank to low plan (each side)
10 SA in row (each side)
5 quadruped thoracic rotations
2. Skill Work
12 Minutes on Clock
HSPU & Muscle Up/Pull-up Practice
(this is for quality and form, not quantity)
ADVANCED
10 Min EMOM
ODD- 5 Strict C2B
Even- 5 Strict HSPU
3. Conditioning
“NATE”
AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)
4. Additional Work
27/21 Calorie Ski/Row
21 D-Ball Cleans (150/100)
27/21 Calorie Ski/Row5. Midline
15 Minute Recovery Bike
15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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