DFC CrossFit – CrossFit
Connectivity
Cossack Squats
BB good morning
Tissue prep calves
Strength
14 min total
Back Squat (5 sets, 4 reps)
Set 1 @ 50%, then add weight each set. Work to challenging set.
Conditioning
Metcon (3 Rounds for reps)
4 min AMRAP/4 min REST:
Round 1
21 Air Squats
21 Wallballs 14/10#
21 Pull-ups
Round 2
15 Walking Lunges
15 Wallballs
15 Pull-ups
Round 3
9 Burpees
9 Wallballs
9 Pull-ups
(Score total reps for each round.)
*Masters Rx 50+
WB 12/10#
Jumping Pull-ups
**Rx+
WB 20/14#
C2B