DFC CrossFit – CrossFit
*We will only have an 8 & 9:30am WOD tomorrow for the 4th!!
Connectivity
Cossack Squats
Banded Squat Hold
Tissue prep calves
Strength
Back Squat (2 x 2 @ 80%, 30X1 Tempo)
Warm-up sets:
50%
60%
70%
75%
Conditioning
Metcon (Time)
3 Rounds for TIME:
Bike 800m
40 DUs/80 SUs
10 Front Squats 95/65 (from the floor)
Rx+
Bike 1200m
50 DUs
15 OVHD Squats 95/65