DFC CrossFit – CrossFit
Connectivity
Tissue Prep Calves
Cossack Squats
KB Goblet Squat
Strength
Back Squat (5 x 3 @ 85%, 30X1 Tempo)
*Follow each set with 1 min rest, then 5 squat jumps.
Challenge
Metcon (3 Rounds for reps)
3 Rounds for reps:
3 min of
Row 250m
DB Man-Makers MAX reps 40/25
*Rest 2 min b/t rounds*
Rx+
DB 45/30