June 7, 2012 Training Session

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

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

B. Strength: Back Squat: Find 1RM

C. Conditioning: METCON

3 RFT

Leg Blaster = 20 x Air Squats, 20 x in-place lunges (10 per leg), 20 x jumping lunges (10 per leg), 10 x squat jumps

—————————–

CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

SWIM: SS Thur, 3S Off (WOD: 25mins @ 80-85% effort)

RUN: Active Rest

BIKE: SS Thur, 3S Thur (WOD8 x 1/4M, rest 1:00, hold splits within 2-3 seconds)

Time Trial / Tempo (TT/T) FRI –  Choose ONE sport: Swim/Bike/Run (WOD: 10k)

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


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