photo-15CFE:

MOB/DYNWU

4 RFT:

400m Run

16 KB Step Ups

12 Goblet Squats

8 SDHP

6 Lying T2KB

 

 

 

CF:

MOB/DYNWU. 

 

A. Push Press. From Rack. 12M. 

5 by 5 

4 by 5 Increasing to 70%

 

B. 4 RFT. 

100m Sprint

10 Front Rack Lunge (95/65)

10 Pushups 

10 Situps

 

CE)

Overhead Lunge

GHD

 

C. Partner Speed Work. Complete Sled (90/45) and Row Sprints  for Time.

5 Rounds:  

1 Partner Rows while the other Partner Pulls Sled for 100m 

Each Person will Row 5 Times and Each Person will Pull the Sled 5 Times. 

 

CrossFit Solafide

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