DFC CrossFit – CrossFit
Check out the LiftUp Autism event we are having September 23rd! If you sign up by today, your shirt will arrive before the event. Click this link:
https://dfccrossfit-liftupautism2017.eventbrite.com
Connectivity
Cossack Squats
KB Squat hold
Empty Bar GM single leg
Strength/Stability
Back Squat (4 sets, max rest 3 min)
* Warm-up set @ 50% then load 60% for set 1. Add weight each round:
Set 1: 10 reps
Set 2: 9 reps
Set 3: 8 reps
Set 4: 7 reps
(5-10# per round)
Conditioning
Metcon (Time)
3 Rounds for TIME:
20 Pull-ups
Run 400m
*Scale Run to 90 sec max effort Row/Bike each round.
Rx+
30 Pull-ups
Run 400m