DFC CrossFit – CrossFit
Connectivity
2 Rounds :45/:15
Peanut Touchdowns
Front Rack stretch with Band
Turkish Sit-up
Skill/Strength
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
3 Power Cleans @ 70% 1RM (85% 1RM Rx+)
3 Handstand Push-ups (Strict Rx+)
*The goal of this Metcon is to learn how many reps can be maintained without blowing up.(Taking really long rest between sets.)
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
-10 Cal Row (10 Cal Bike Rx+)
-DB Walking Lunge 30m 45/30# (Rx+ 50/35# DB overhead)
-10 DB Snatch (5 per arm) 45/30 (50/35# Rx+)
*50 Reps total in each round. Keep this Aerobic!