DFC CrossFit – CrossFit
Connectivity
Peanut Touchdowns
Band Shoulder Sequence
Dip Straight Arm Support Hold
Strength
Bench Press (3-3-3-3-3)
*Try and go heavy today. See if you can beat your previous 3rm.
Assistance Work
Do A, B, & C
3 Attempts at Each Skill
Rest as needed between exercises
A: Dips (Max unbroken set)
A: Ring Dips (RX+ Max unbroken set)
B: Max Broad Jump (3 Reps for max distance)
B: Shin Hop Broad Jump (RX+ 3 Reps for Max Distance)
C: Hollow Rock Hold (max hold)
Conditioning
Optional
Metcon (Time)
Row 1,000 meters for time
RX+
2,000 meters for time