DFC CrossFit – CrossFit
Strength
Bulgarian Split Squat (4 sets x 8 reps)
Lunge with back foot elevated on low step
45 seconds rest after each leg. Move to Bent over row after squats.
DB Bent-Over Row (4 sets x 8 reps)
Rest 1 min after each set
Conditioning
Metcon (Time)
For time:
1000 Meter Ski or Row/2000 Meter Bike
100 Air Squats
75 Kettlebell Swings 44/26# (35/18#)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats
Comp Level:
KB 53/35#