DFC CrossFit – CrossFit
Connectivity
2 Rounds:
Tissue prep shins
Calf stretch on box (bent over)
KB Squat Hold
Front Rack stretch with band
Strength
Front Squat (3 x 2 @ 90% 1RM, E2.5MOM)
Warm-up sets:
3 x 60%
3 x 70%
3 x 80%
3 x 85%
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
10 Pull-ups
20 DU’s
30 Air Squats