DFC CrossFit – CrossFit
Connectivity
2 Rounds- 1 min work/:15 sec change stations
Tissue Prep Posterior Shoulder
15 Light Russian KBS
Crab Walk down mat
Strength
Push Press (6 x 5, Work to heavy 5 reps)
Warm-up @ 50%
Add weight each round to find heavy 5. Max of 6 sets total.
Conditioning
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
5 Handstand Push-ups
15 Cal Row or 10 Cal Bike
20 Alternating Pistols
Rx+
10 Handstand Push-up
20 Cal Row or 15 Cal Bike
30 Alternating Pistols