DFC CrossFit – CrossFit
Connectivity
Front Rack stretch w/ band 30 sec/side
Banded Squat hold x 30 sec
Tissue Prep shins x 30 sec
Strength
Front Squat (5 x 5 @ 75% )
Conditioning
Metcon (AMRAP – Rounds and Reps)
Complete with a partner 12 min AMRAP:
12 Wall Ball Shots (20/14 lbs)
12 Pull-ups
(Only 1 partner works at a time)
Rx+
24 WBs 20/14
12 C2B