May 25, 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

“Murph”

For Time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed.  Start and finish with a mile run.  If you have a twenty pound vest or body armor, wear it.

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: (WOD: 500m with 250m @ 85% and 250m @ 95%)

Run: (WOD: 5k @ 95% of 5k TT pace)

Bike: (WOD: 90 minute TT)

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

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