Announcements
Join us for the CF Games Open WODs on Fridays beginning February 24! You may do the workouts during regular morning classes or in the evenings for “Friday Night Lights”. Everyone will be included in the event, but to sign up officially, go to CrossFitgames.com to see how you stack up with your peers all over the world. This is a commitment to challenge yourself.
DFC CrossFit – CrossFit
Connectivity
2 Rounds:
Tissue prep shins
Calf stretch on box (bent over)
Band Squat hold 1 min
Front Rack stretch with band
Strength
Front Squat (5 x 3 @ 82.5%, E1.5MOM)
4 Sets to Warm-up:
60% x 3
70% x 3
75% x 3
80% x 3
Conditioning
Metcon (Time)
15-12-9 reps for TIME:
T2B
KBS 53/35
Rx+
C2B
KBS 62/44
Extra Credit Work
Handstand Balance (3 x max holds)
Handstand Walk (3 x max distance)
*Score reps as feet traveled.
