DFC CrossFit – CrossFit
Connectivity
2 Rounds of:
Tissue prep shin 30 secs each leg
Ankle Joint mobilization 20 reps each leg
Straight Leg raise 15 reps each leg
Goblet Squat Hold 1 min
Strength
Back Squat (10 x 3 @ 82.5%)
*Every 90 sec.
**Warm up 4 sets:
4 @ 60%
4 @ 70%
3 @ 75%
3 @ 80%
Extra Credit Work
Romanian Deadlift (3 x 10)
Work to heavy set of 10 reps
Dips (3 x 5, Must be STRICT)
Use bands if needed to keep strict.