CFE:

2 X 1600m run, 1min rest
2 X 1200m run, 45 sec rest
2 X 800m run, 30 sec rest
(Extra 1200 + 800 for full marathon training)
3 rft:
15 1 arm OH walking lunge steps
12 box jumps
9 up downs

CF:

A. Warm-up
B. Back Squat
5×3 @80%
C. 3 RFT
500M Bike/ Row
15 Toes to Bar
15 Kettlebell Swings 70/53
-Additional Work-
D. Chest to Bar Pull Ups
3×9
5×6
7×3
100′ Shuttle Run between sets
(50′ out and back)
E. Tabata Sandbag Hold
Complete Rounds Until Failure
150/100lbs

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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