CFE:

30m EMOM
1) 15 wallballs (20/14)
2) 15 box jumps (24/20)
3) 35 double unders (40 seconds singles)
4) 12 KB CNP (53/35)
5) 12 burpees

CF:

Warm-up
Line Drills:

Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Followed by Barbell Warm-up

  1. Strength
    Deadlift
    5×3 @ 75-80%
  2. Conditioning
    For Time:
    1-2-3-4-5-6-7-8-9-10: Toes to Bar
    10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

CrossFit Solafide

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