DFC CrossFit – CrossFit
Connectivity
Peanut Touchdowns 3 x 10
Foam Roll Lats 3 x 10
Empty Bar strict press 3 x 5
Strength
Bench Press (5 x 5, Rest 2-3 mins)
5 @ 55%
5 @ 65%
5 @ 75%
5 @ 80%
5 @ 85%
Ring Rows (5 x 3, Complete after each set on the bench)
*Elevate feet if possible.
Conditioning
Metcon (Time)
E3MOM, 5 Rounds
5 Pull-ups
10 DB Push Press 45/30
10 Box Jumps 24/20
Record best time.
*Rx+ = 5 C2B Pull-ups, 10 DB PP 55/35, 15 Box Jumps 30/24