CFE:

3 rft:
100m run, 10 hspu
200m run, 20 donkey kicks
300m run, 30 wallballs (20/14)
400m run, 40 sit-ups

 

CF:

1. Warm-Up
3 rounds
12/9 cal row/bike
10 quadruped thoracic rotations (5 each direction)
30 sec reverse plank
15 m quadruped crawl (slow and deliberate)
30 sec hollow body hold

2. Conditioning
5 ROUNDS:
400 Meter Run
1 Round of “Cindy”
5 Pull-up, 10 Push Up, 15 Air Squat
10 Power Snatches (95/65)

2 Minutes Rest Between

3. Additional Work
Rope Climbs
AMRAP 5:
Seated L-Sit Legless Rope Climbs

Rest 1 Minute

AMRAP 2:
Rope Climbs

4. Deadlifts
Romanian Deadlifts:
Heavy 12-10-8

Sumo Deadlifts:
Heavy 6-4-2

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



© 2020 CrossFit Solafide | Site by Clarksville Website Design