DFC CrossFit – CrossFit
Connectivity
3 Rounds:
3 Turkish Sit-ups per side
5 Empty Bar Strict Press
Lat Rolling with Lacrosse ball
Strength
Shoulder Press (EMOM for 8 min, add weight each set)
1 Rep each round, make small additions each round. Then 3 min rest before heaviest 1 rep.
Conditioning
Metcon (AMRAP – Rounds and Reps)
A. 4 min AMRAP:
10 Push Press 95/65#
5 Push-ups
(REST 4 min)
B. 4 min AMRAP:
5 Dips
10 Burpees
Rx+
A. 115/75#
B. Ring Dips
**Score is total rounds and reps from both A & B metcons.