Endurance

5 rft:

36 double unders (3X1)

18 wallballs (20/14)

9 Tire flips 

300m run

CrossFit

Warm-up:

A. General
Bike or Row
3 minutes @easy, nose breathing

B. Mobility
Dynamic leg swings
Side to side x 15/15
Front to back x 15/15

C. Specific
3 rounds
5 Tempo Body Rows
5 Push ups to downward dog
5 pike HSPU
5 DB/KB/Odd Object deadlifts

2nrd rounds = DB/KB Russian KB swing
3rd round = DB/KB Power clean

NOTE:
In Gym, Sub ring rows with Band Pull downs + Pull aparts

Conditioning:

20 Minute AMRAP:

8 CTB
8/8 Pistols
8 HSPU
8/8 KB Hang Clean @1x 53/35lbs

Optional Accessory Work:

10 x 300m
100m recovery walk

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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