DFC CrossFit – CrossFit
Connectivity
Bent Over Box Stretch
KB Single Leg GM
Strength
Deadlift (1-1-1-1-1-1-1)
*Start with warm-up sets:
3 reps @ 50%
3 reps @ 60%
2 reps @ 70%.
Then start 7 singles adding weight each set. (Make a goal of 5-10# over previous 1rm to beat today.)
Conditioning
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
6 Deadlifts 185/125
6 Pull-ups
Rx+
DL 225/155
C2B