DFC CrossFit – CrossFit
Connectivity
Tissue Prep shins
Goblet Squat hold
Cossack Squats Alt. sides
Strength
Front Squat (2 x 3 @ 70%, 30X1 Tempo)
Warm-up sets:
3 @ 50%
3 @ 60%
3 @ 65%
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
1 Rope Climb 15ft
2 Wall Walk to Handstand
20 DUs/40 SUs
(Round can be completed in any order.)
Rx+
Seated Legless Rope Climb 10ft
4 Wall Walks
40 DUs