DFC CrossFit – CrossFit
Connectivity
Banded Squat Hold
Cossack Squats Alt L & R
Tissue Prep calves
Tissue prep shins
Strength
A: Back Squat (5 x 2 @ 95%)
*Rest 1 min then 5 squat jumps.
B: Back Rack Lunge (4 sets x 10 reps per leg)
*Work up to a heavy set. Start conservative for your first set.
*Rest 3 min between sets.
Extra Credit Work
Metcon (3 Rounds for reps)
3 Rounds for Quality:
8 Push-ups
Max Strict Pull-ups (without dropping)
*Score is total Pull-ups*
*Time cap 10 min*