DFC CrossFit – CrossFit
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Connectivity
3 Rounds:
Tissue Prep shins/calves 30 reps each leg
Goblet Squat hold 30 secs
Ankle Joint Mobilization 20 reps each leg
Strength
Front Squat (3 x 3 @ 65%, Every 90 secs)
Conditioning
Metcon (AMRAP – Reps)
EMOM, 4 Rounds:
Min 1: Clean @ 70% 1RM x 5 reps
Min 2: Max Alt Pistols in 30 sec (rest remaining 30 sec)
*Score is total Pistols.
** Scale Pistols to Air Squats.
Challenge
Seated Box Jump (5 sets to highest jump.)
Thighs parallel to floor or lower on box.