DFC CrossFit – CrossFit
Connectivity
2 Rounds:
1 minute thoracic spine rolling
10 Hip Bridges with Band
10 Russian KBS
Strength
Power Clean (20 mins to find heavy 3 reps)
*Take as many sets needed-3 reps each set.
**Start at 50% max. Take 10 second rest between reps.
Conditioning
Metcon (2 Rounds for time)
2 Rounds for Time:
Bike Cals 20/13 M/F
30 KBS 53/35
30 KB Hang Power Snatch 53/35 (15 per arm)
(Rest equal time as round 1:1 ratio)
Rx+
Bike 30/20 Cals
KB 62/44