DFC CrossFit – CrossFit
Connectivity
3 Rounds:
10 lateral lunges holding KB (5 per side)
10 glute bridges (2-3 second hold at top)
Banded Squat Hold
Strength
Back Squat (EMOM – Even/Odd Minute – Back Squats/Squat Jumps)
*Gather weights before workout, squats Jumps are full depth to as high as possible. Change weights after completing squat jumps.
odd: 5 BS @ 50%
even: 5 Squat Jumps
odd: Set 2: 5 BS @ 60%
even:: 5 Squat Jumps
odd: 5 BS @ 70%
even: 5 Squat Jumps
odd: 5 BS @ 70%
even: 5 Squat Jumps
odd: 5 BS @ 60%
even: 5 Squat Jumps
Conditioning
Metcon (Time)
With a partner or team of 3, complete four rounds:
Row 500 Meters/Bike 1000 Meters Walking Lunges with DB Farmer’s Carry 45/30 (Length of Mat)
30 Double-Unders
Walking Lunges
*Only 1 partner works at a time, split the work equally.