DFC CrossFit – CrossFit
Connectivity
2 Rounds :45/:15
Box Shoulder Stretch
Tissue Prep ball of foot/calf
Short Step Calf/Hamstring Stretch
SL BB Good Mornings
Strength
Deadlift (Work to Heavy 3 reps)
Warm-up @ 50% & 60%
70% x 3
80% x 3
85% x 3
90% x 3 (If possible, but don’t push past technical failure)
Conditioning
Metcon (AMRAP – Reps)
11 min Ascending Ladder (3, 6, 9, 12, 15, etc)
DB Power Cleans 40/25
Deadlift @ 50% max
Box Jumps 24/20
Rx+
DB 50/35
Deadlift @ 60% max
Box Jumps 30/24