DFC CrossFit – HS AST Class
Warm-up
Warm-up (No Measure)
2x
10 Reverse Shrugs
10 True Push-ups
1:00 Lateral Banded Side Shoulder Raises (RT for 30sec and LT for 30sec)
Conditioning
Metcon (Time)
3 Rounds
10 Dynamic Push-ups
10 Ring Rows
Compound
Push Press (5×1 @ 85% of 3 RM)
DB Bench Press (8, 8, 8, 8, 8)
Working single arm and a decline position.
Accessory Work
Metcon (5 Rounds for reps)
5 Rounds:
Max Dips
10 Chest Elevated Push-ups
After the max effort perform 10 Chest Elevated Push-ups
Add 5 Chest elevated Push-ups each round (10, 15, 20, 25, 30)