DFC CrossFit – CrossFit
Connectivity
(Work into warm-up sets of Deadlift)
Bent over calf stretch on box x 30 sec
Banded Good Morning x 10 reps
Banded Hamstring stretch x 30 sec each leg
Strength
Deadlift (15 min to heavy 6 reps)
*Start at 50% then take as many sets desired to reach a heavy 6 reps for today. No need to push past failure, but warm-up the deadlift for the WOD.
Conditioning
Metcon (AMRAP – Reps)
10 min AMRAP:
3 Burpee Box Jump Overs 24/20
3 Deadlifts 185/125#
6 Burpee BJO
6 DL
9 Burpee BJO
9 DL
(increasing reps by 3 each round)
Rx+
225/155#
*Scale the Deadlift to a weight you can pull 10 times in a row with good form.