DFC CrossFit – CrossFit
Connectivity
2 Rounds:
30 single unders each leg
KB Arm bar 10 sec each side
Thoracic spine foam roll extensions x 5
Strength
Push Press (Work to heavy 3 reps)
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 80%
3 @ 90%
Conditioning
Metcon (AMRAP – Reps)
EMOM: 3 Rounds for Max reps
Min 1: Push Press 95/65
Min 2: Ring Rows w/ feet elevated
Min 3: True Push-ups
Min 4: Rest