CFE:

Short Intervals:

4 rds: 300m run, 300m row, 3 wallwalks, 30 sec rest

Then: 4 rds:
10 KB DL + burpee (75/53)
10 KB push-ups
10 reverse pistols (ea)

CrossFit:

Conditioning
“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Midline:

3 rds:

15 ghd

12 good mornings 75/55

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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