June 19, 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: Overhead Squat: Find 1RM

C. Conditioning: METCON

For time:

5-8-5 Ladder of:


CrossFit 671 CF Endurance:

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

RUN: Active Rest

SWIM: SS Tue, 3S Tue (WOD:   10 x 50m TT)

BIKE: SS Thur, 3S Thur (WOD: 5 x 1/2M, spin/rest 1:00, hold splits within 2-3 seconds)

Time Trial / Tempo (TT/T) FRI –  Choose ONE sport:

Swim (WOD: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on)

Bike (WOD: 5M TT)

Run (WOD: 5k TT)

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


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