MERRY CHRISTMAS EVERYONE!!!

CFE:

3 rft:
400m run
20 DB lunges
15 DB thrusters
10 push-ups
Then 3 rft:
400m run
20 DB renegade Row
15 GHD
10 pull-ups

CF:

  1. Warm-Up

:30 Seconds
Easy Bike
Active Spidermans
Front Rack Stretch

Moderate Bike
Active Samson
Pigeon Pose + Wrist Stretch (Right Side)

Faster Bike
Air Squats
Pigeon Pose + Wrist Stretch (Left Side)

2. Strength

Build to a Heavy 3-Position Squat Clean:

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

3. Conditioning

“Clean Sheet”

AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Squat Cleans (135/95)

Remembered NORMAL CLASS SCHEDULE TOMORROW, HOWEVER NO CHILD CARE.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



© 2020 CrossFit Solafide | Site by Clarksville Website Design