March 28, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength: None

C. Conditioning: METCON

Filthy Fifties Plus

For time:

  • 50 Box jump, (24/18)
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, (35/20)
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press (45/35)
  • 50 Back extensions
  • 50 Wall ball shots, (20/14)
  • 50 Burpees
  • 50 Double-unders (sub with 130 singles)
  • Run 500 meters when all movements above are complete

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Wed, 3S Off (WOD: 15mins @ 85% RPE)

Run: Off     

Bike: SS Wed, 3S Wed (WOD: TABATA – 8rds x 20sec on, 10sec rest)

For more information regarding upcoming CFE events please contact Dave at 685-2312.

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