CFE Class Time: 10am

Dynamic WU

MOB WU

Pose Running Drills

WOD: 3RFT

Tempo Pace 800M then Sprint to 1600M Mark then Tempo to 800M and Sprint to Start

 

CF Program:

MOB WU

Dynamic WU

MOD: Squatting: Back to Basics

Air Squat/Back Squat/Front Squat

Break into Groups and Discuss Movement Pattern

*** Also Review KB and DB Snatch

WOD: Tabatas: 8RD: 20s On-10s Off: 30s Rest between Movements

Situps

Burpees

T2B

KB Snatch (53/35)

Row

Only Score Total Calories Burnt on the Rower.

LV1: SU/Knee Pushups/Hanging Knee Raise/DB Thruster(12)/Row

LV2: SU/Knee Burpees/Hanging Leg Raise/KB Thruster (18)/Row

LV3: SU/Hand Release Pushups/K2E/KB C&J(20)/Row

LV4: Rx’d

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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