April 27, 2012 Training Session

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

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength:

  • Front Squat: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

4 RFT:

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

SWIM: (WOD: 10 x 100m on 2:00 or less recovery)

RUN: (WOD: 3 x 800m, rest 2:00, deviate no more than 3-5 seconds)

BIKE: (WOD: 5 x 2M, spin 3:00, deviate no more than 3-5 seconds)

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

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