DFC CrossFit – CrossFit
Connectivity
3 Rounds:
Seated PVC Angel Press 10 reps
Quadruped Thoracic Extension/Rotation 5 reps per side
KB Windmill 5 reps per side
Strength
Shoulder Press (Work to heavy 5 reps, then cut 20% for max set.)
Start @ 60% 1RM.
Single Arm DB Row (3 x 5, perform between Press sets.)
Conditioning
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
10 Ring Rows Feet Elevated (Strict)
10 Push-ups
*Rx+ True Push-ups must be elevated with 45# plates under feet and hands.