DFC CrossFit – CrossFit
Connectivity
3 Rounds:
Seated PVC Angel Press 10 reps
Quadruped Thoracic Extension/Rotation 5 reps per side
KB Windmill 5 reps per side
Strength
A1: Push Press (E4MOM, 4 Sets)
50% x 8
60% x 8
70% x 8
80% x 8 (If possible)
A2: Ring Pull-ups (4 x 3, after Push Press)
*Must be STRICT. Partner assist if needed.
Conditioning
Metcon (AMRAP – Reps)
Cupid’s Couplet:
10 min AMRAP
10 Shoulder to Overhead @ 40% Push Press max
10 Pull-ups
Rx+
20 S2O
20 C2B