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 @ 77.5%, Every 90 sec)
3 Sets to Warm-up 60%, 65%, 70%
Assistance Work
Turkish Get Up (Descending ladder 5R/5L, 4R/4L, 3R/3L, etc)
Work thru ladder twice. Only rest between sets.