CFE:

Short Intervals:
Every 5min X 4
100m farmer carry (53/35)
*1 KB switch hands at the turn
400m run, rest remainder of 5min

Then: 3rds

10 Bulgarian split squat (plates or low box (53/35)

10 goblet lateral lunge

-do all reps for both movements on one leg before switching legs 

Then: 3 rds:

Heels elevated (plate)

narrow goblet squat (53/35)

30 sec work, 30 sec rest

CrossFit:

Stamina Squats:

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

*72 % of max back squat*

Conditioning:

21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

*- 115/85

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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