DFC CrossFit – CrossFit
Connectivity
Tissue Prep Calves
Side Lunge w/ KB (aiming for bottom squat position on each side)
KB Squat Hold
Strength
Back Squat (2 x 5 @ 65%, Tempo 30X1)
1 min rest after BS, then 5 squat jumps.
Conditioning
Metcon (Weight)
EMOM, 16min total:
Min 1: Sled Drag AHAP
Min 2: 8 DB Snatches AHAP
Min 3: Farmer Carry AHAP
Min 4: REST
*Sled Drag down & back concrete. 4 snatches per arm. FC down & back length of mat.
*Score is total weight in each movement. Only count DB held in 1 hand-not both. (No, you can not include the actual sled.)