June 29, 2017

DFC CrossFit – CrossFit

Connectivity

Single Leg BB GM

Box Hamstring Stretch

Strength

Deadlift (5 sets to heavy 3 reps)

WU @ 50%

Then 5 sets adding weight each set. Rest 3 min between sets.

Plyo

Seated Box Jump (6 sets to highest jump)

Thighs parallel to floor or lower on box.
*Work in between DL sets.

Conditioning

“Scotty” (AMRAP – Rounds and Reps)

11 min AMRAP:

5 DL 315/210

18 Wallballs 20/14

17 Burpees over the bar
*SCALE DL to heavy 5 reps, should be around 75% max.