DFC CrossFit – CrossFit
Connectivity
Banded Squat hold
Front Rack stretch on bench w/ PVC
Tissue prep shins
Conditioning
Front Squat (5-5-5)
Warm-up sets starting at 50%
Metcon (Time)
21-15-9 reps for TIME:
Front Squats @ 50% max
Wallball sit-ups 20/14
*In order to Rx the barbell starts on the floor, so you must be able to clean the weight*
Rx+
FS @ 60% max
Extra Credit Work
Choose A or B
A: DB Walking Lunges (3 sets down & back length of mat)
Work to heaviest set. Rest as needed. Record 3rd set weight.
B: DB Weighted Walking Lunges (3 sets down & back)
Hold DBs in your front rack position.
Work to heavy. Record 3rd set.