DFC CrossFit – CrossFit
Connectivity
2 Rounds 1:00/:15
Banded Squat Hold
Tissue Prep Shin & Calves
Ankle/Squat mobility with band on Rig
Strength
Back Squat (6 x 2 @ 90%, E2.5MOM)
Warm up sets:
60% x 3
70% x 3
80% x 2
85% x 2
Extra Credit Work
Hammer Curls (3 x 10, work to heavy set)
With elbows to sides, raise both dumbbells until forearms are vertical and thumb faces shoulder. Lower to original position and repeat.