DFC CrossFit – CrossFit
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Connectivity
Goblet Squat Hold
Cossack Squats
Tissue prep calves
Strength
Back Squat (3 x 2 @ 85%, 20X1 Tempo)
Conditioning
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
Cals on Bike 12/8 or Cals on Rower 15/10 (Male/Female)
Anchored Sit-ups 10
(E2MOM Farmers Carry AHAP down and back)
Rx+
15/10 Cals Bike or 20/15 Cals Row
At least 70/45 DB