DFC CrossFit – CrossFit
Connectivity
Banded Squat Hold
Cossack Squats
Tissue prep shins
Strength
**Choose Option A
Back Squat (2 x 2 @ 97-100% 1RM)
Conditioning
**Or Choose Option B
Metcon (Time)
4 Rounds for TIME of:
30 Push-ups
20 Front Squats 95/65
20 Push Presses 95/65
30 Ab mat sit-ups
Rx+
115/80
GHD sit-ups