DFC CrossFit – CrossFit
Connectivity
2 Rounds :45/:15
Banded Squat Hold
Glute Bridge with Band on Knees (2 sec hold at top)
Front Rack Stretch with Band L & R
Strength
Front Squat (3 x 5 @ 70% 1rm)
Conditioning
Metcon (Time)
For TIME:
20/13 Cals on Bike
30 Thrusters (95/55)
30 Pull-ups
Rx+:
30/20 Calories of Assault Bike
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups