DFC CrossFit – CrossFit
Connectivity
3 Rounds 1:00/:15
Banded Squat Hold
Pistols R & L
Strength
Back Squat (10 x 3 @ 72.5% 1RM)
Every 90 seconds.
Finisher
Bulgarian Split Squat (3 x 5, Work to Heavy)
Lunge with back foot elevated on low step
*EMOM 5 reps per leg
DB Bent-Over Row (3 x 5, work to heavy set)
EMOM