DFC CrossFit – CrossFit
Connectivity
Banded GMs
KB Bird dips
Bent over calf stretch on box
Strength
Deadlift (7 x 7 (20 mins total))
Sets with Rest after:
40%- 2 min
50%- 2 min
55%- 3 min
60%- 3 min
65%- 4 min
70%- 4 min
75%
Conditioning
Metcon (Time)
15-12-9 reps of:
Deadlift @ Bodyweight
Box Jump 24/20
*Recommended to scale load so that it does not exceed 60% of your 1RM.
Rx+
DL 1.25x BW
Box 27/24