CFE:

Long Intervals:
2 x 400m run, 30 sec rest
3 x 600m run, 45 sec rest
1 x 800m run
Then: 3 rft:
40 abmat situps
15 strict press
20 sec static hold

CF:

A. Warm-up
B. Strength
Sumo Deadlift
10×3 @ 60% of 3RM
Speed Work
No Bounce – Silent
C. Conditioning
For Time:
100 Wallballs 20/14
800m Run
100 Wallballs
-Additional Work-
D. Conditioning #2
6 Rounds:
Run 200m
15 Bar Facing Burpees
Rest 2:00
E. Strength Accessory
Glute Ham Raise
8×5
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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