DFC CrossFit – CrossFit
A special thank you to all our volunteers from Saturday’s event. You guys are what make our community amazing!! Thank you!!
Connectivity
Elevated Toes/Heels squat hold on Rig
Tissue prep glutes/hams/calves
Alternating Cossack squats
Strength
choose A or B
A: Back Squat (Work to heavy 4 reps)
20 min to find 4 rep max for today. Start at 50% for WU. Make your last set goal of 85% or more.
B: Barbell Overhead Walking Lunges (work to heavy 4 reps)
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
50 Air Squats
15 Ring Push-ups *Rings = even with feet*
15 C2B pull-ups
Masters Rx
Elevated Ring Push-ups
Jumping C2B
Rx+
15 Strict HSPU
15 L Pull-ups