DFC CrossFit – CrossFit
Connectivity
3 Rounds:
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 @ 80% 1RM)
Every 90 seconds. Take 3 sets to warm up.
Assistance Work
Hammer Curls (5 x 10)
With elbows to sides, raise both dumbbells until forearms are vertical and thumb faces shoulder. Lower to original position and repeat.
DB Bench Press (5 x 10)
Superset with Hammer Curls. Rest only after completing a full set.