DFC CrossFit – CrossFit
**NO 4:30 CROSSFIT CLASS TODAY** PM CLASSES WILL BE 5:30 & 6:30**
Connectivity
Front rack stretch on bench with PVC
KB squat hold
Tissue prep calves
Strength
Front Squat (5-5-5-5-5)
Start @ 50% for warm-up then work to a heavy 5 reps in 5 sets. Aim for a goal of 75-80% for heaviest set.
Ex:
1. 60%
2. 65%
3. 70%
4. 75%
5. 80%
Conditioning
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
10 Medicine ball cleans 20/14
Single Arm OVHD Walking Lunges 40/25
(down & back length of mat)
Rx+
Slam Balls 50/30
DB 50/30