July 3, 2012 Training Session

Safe travels and good luck Kerri; thanks for all your support to the box!

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

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

B. Strength: Overhead Squat: 5-5-5 (65%/75%/85%)

C. Conditioning: METCON

“KW”

7 RFT:

—————————–

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:   TABATA – 8 x 20sec work; 10sec rest)

BIKE: SS Thur, 3S Thur (WODTABATA – 8 x 20sec work; 10sec rest)

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

Swim (WOD: 3 x 8mins on; 4mins rest)

Bike (WOD: 3 x 8mins on; 4mins rest/spin)

Run (WOD: 3 x 8mins on; 4mins active rest)

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


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