DFC CrossFit – HS AST Class
Warm-up
Warm-up (No Measure)
2x
5 Strict Pull-ups
10 Parallel Bar Dips
20sec Goblet Squat Hold
5 Glute Ham Raises
20sec Quick Feet Low Box
Strength
Deadlift (7×1 @ 85% of 1RM)
I want that bar to come off the ground with SPEED!
Compound
Rack Pulls (4×10)
Pulling weight from 1 inch below the knee off a block or rack.