Endurance

10 rft:
250m run
10 push-ups
10 pull-ups
10 air squats
10 sit-ups

CrossFit

Warm-up

A. General
Alt Tabata
-Jumping jacks
-Frog Glute bridges

B. Mobility
-Couch Stretch 30s/side
-Seated straddle forward fold (medial hamstrings) 30s

C. Specific
AMRAP 3mins
7 Pause jumping air squats
9/side Single leg glute bridge
12/side bulgarian split squat

Strength: Front Squats

1 x 4 @60%
1 x 4 @70%
2 x 4 @80%
2 x 4 @85%

Conditioning: 14 minute Amrap

12 Cal Bike
12 Hang Power Clean @135/95lbs
12 Burpees facing bar

Accessory Work:

Run:
12 x 400m
3mins rest

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



© 2020 CrossFit Solafide | Site by Clarksville Website Design