July 6, 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: 3-3-3 (70%/80%/90%)
C. Conditioning: METCON
For time:
- Run 400 meters
- 20 back squats (65/45)
- 5 box jumps (20″)
- Run 300 meters
- 15 back squats (75/55)
- 10 box jumps (20″)
- Run 200 meters
- 10 back squats (85/65)
- 15 box jumps (20″)
- Run 100 meters
- 5 back squats (95/75)
- 20 box jumps (20″)
———————-
CrossFit 671 CF Endurance:
3+ Hours Before or After CF Strength & Conditioning WOD
Time Trial / Tempo (TT/T) FRI – Choose ONE of the following sports:
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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