DFC CrossFit – CrossFit
Connectivity
2 Rounds :45/:15
Calf stretch on box (bent over)
KB Squat Hold
Front Rack stretch with band
Strength
Front Squat (2 x 2 @ 95%, E3MOM)
Take 5 sets to warm-up:
60% x 5
70% x 4
80% x 3
85% x 3
90% x 2
Conditioning
*If you are concerned about soreness for 17.4… Go LIGHT!
Metcon (AMRAP – Reps)
7 min Ascending Ladder: 3, 6, 9, 12, 15, etc.
Ball Slams 30/20
DB Snatch 45/30
(3 per arm, 6 per arm..)
*Rx+
50/35 DB
40/30 Slam