DFC CrossFit – CrossFit
Connectivity
Cossack Squats
Calf Tissue prep
Goblet Squat hold
Strength
Back Squat (3 x 5 @ 80%, 30X1 Tempo)
*Rest up to 1 min after each set then do 5 squat jumps.
Extra Credit Work
Metcon (AMRAP – Reps)
3 Rounds of:
Max T2B w/out dropping
20 Single Arm DB Thrusters 50/30
30 Dynamic Step-ups
(Alternate sides as needed)
*Score is total T2B*
Rx+
DB 60/40