CFE:

Long Intervals
4 x 1200m Run, 90 sec rest
Then: 5m amrap
10 MB sit-ups (20/14)
20 MB Russian twists
10 Superman

CF:

A. Warm-up
B. Strength
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work
No Bounce – Silent
C. Conditioning
AMRAP 10 Minutes
40′ Handstand Walk
12 Dumbbell Snatch 50/35
-Additional Work-
D. Conditiong #2
15 Rounds:
1:00 run / 1:00 walk
Max distance on Run
E. Strength Accessory
Glute Ham Raise
7×6
Tempo of 2:1
Fast on the way up, Slow on the way down

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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