DFC CrossFit – CrossFit
Connectivity
2 Rounds :30/:15
KB Squat Hold
Front Rack stretch with band L
Front Rack stretch with band R
Tissue prep shins L
Tissue prep shins R
Strength
Front Squat (3 x 3 @ 65%, Every 1.5 min)
Warm-up sets @ 50% & 60%
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
15/10 Cals Bike
25m Weighted Walking Lunges 50/35
10 Pull-ups
*Rx+
20/15 Cals Bike
Overhead Lunges
10 C2B