DFC CrossFit – CrossFit
Connectivity
2 Rounds :30/:15
Banded GM
Bent over box calf stretch
Hamstring/Glute ball rolling
Strength
Deadlift (Work to 7rm, E3MOM)
Warm-up @ 40% then 5 sets E3MOM. Add weight each round. (4 min rest after 3rd & 4th sets)
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min Ascending Ladder 1,2,3…
DB HP Snatch 40/25 (R & L= 1 rep)
DB Lunge (R & L= 1 rep)
Burpee Box Jump 24/20
(1 rep DB Snatch = Right + Left)
Rx+
DB 50/35