DFC CrossFit – CrossFit
Connectivity
Warm-up (No Measure)
Overhead Prep
Prone Swimmers
Bottoms Up Waiters Walk
Kneeling BU Single Arm Press
KB Arm Bar
Alt Plank/Handstand Shoulder Touches
Conditioning
Metcon (AMRAP – Reps)
4 Rounds for TOTAL reps:
1 min Row Cals
1 min DB Thrusters 35/25#
1 min Shuttle Runs (from the Rig to the edge of Mat and back = 1)
1 min Single Arm OVHD walking lunges (each step = rep)
1 min REST
Masters Rx
DB 30/20#
Rx+
DB 40/30#
*Score = total reps from all rounds. Keep counting up so you have 1 big number. Start at any of the 4 stations, but everybody rests together on the 5th minute. 4 people max at each station.