CFE:

Short Intervals:
8 x 250m run, 1min rest
*keep each interval within 3-5 seconds

Then: 4 rds:
8 each open stance DB walking lunge
10 split stance DB RDL
And then: 4 rds:
20 pistons
5 each plate weighted wide/narrow push-ups (10 total)

CrossFit:

Gymnastics conditioning :

-6 min amrap-

1 Handstand Push-up
1 Pull-up
2 Handstand Push-up
2 Pull-ups
3 Handstand Push-up
3 Pull-ups

Continue to add (1) rep to each movement until the cap is reached

Conditioning:

5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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