DFC CrossFit – CrossFit
1 week until the first week of the 2018 Open!!
Connectivity
Goblet Squat Hold
Front Rack stretch on bench (PVC)
Tisue Prep shins
Strength
20 min total
Front Squat (5 x 4 @ 70%)
Warm-up sets:
50%
60%
Conditioning
Metcon (AMRAP – Rounds and Reps)
18 min of:
*Buy-In*
500m/400m Row or 400m Run
100 DUs/200 SUs then AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats
Masters Rx:
Same Buy-In
5 Ring Rows/Jumping Pull-ups
10 Elevated Push-ups 12/16″ Box
15 Air Squats
Rx+
Buy-In 400m Run + 150 DUs
C2B