DFC CrossFit – CrossFit
Friday Night Lights starts in 2 weeks!!! Fun for everybody!!
SIgn-up here: https://games.crossfit.com
Connectivity
2 Rounds:
Tissue prep shins
Calve stretch on box (bent over)
Band Squat hold 1 min
Front Rack stretch with band
Strength
Front Squat (5 x 3 @ 80% 1RM)
Every 90 seconds. Warm-up:
5 @ 60%
4 @ 70%
3 @ 75%
Conditioning
Metcon (Time)
21-15-9
Thrusters 95/65
Burpees over Bar
*You should be able to go unbroken with the Thruster weight.
**Chest must clearly touch ground on Burpees.