July 17, 2017

DFC CrossFit – CrossFit

Connectivity

Banded squat hold

Cossack squats

Tissue prep calves/shins

Strength

*Option A

Back Squat (2 x 2 @ 80% 1RM, Tempo 30X1)

Pull, Dip, Push

3 Rounds for Quality:

5 Strict Pull-ups

10 Dips

15 Push-ups

Conditioning

*Option B

Metcon (Time)

For Time:

Row 800m (Bike 1600m)

then 12 rounds of

4 HSPU

8 Pull-ups

12 Air Squats
Rx+

Run 800m

Wear 20/14# vest