DFC CrossFit – CrossFit
Connectivity
Banded Hamstring stretch
Single-Leg EB GM
Strength
Back Squat (Test 1rm)
Sets working up to max with rest time:
50% x 5 (2 min)
65% x 3 (2 min)
75% x 2 (3 min)
85% x 1 (3 min)
95% x 1 (5 min)
100% x 1 (5 min)
102-105% x 1 (5 min)
Extra Credit Work
Durante Core (No Measure)
5 Rounds for Quality
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 sec Hollow Hold
Rest 1 min