DFC CrossFit – CrossFit
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Connectivity
Box hamstring stretch
Single Leg swings on floor
Empty Bar GM
Strength
12 min total
Sumo Deadlift (3-3-3-3)
*Work to heavy with good form. Warm-up set at 50%
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP with a partner:
7 Sumo DL @ 50%
Shuttle Sprint twice
Row cals 10/7
Sled Drag down & back @ 50% BW
7 Ball slams AHAP
*Masters Rx:
**Rx+:
Sled @ 70% BW
*Only 1 partner works at a time. Alternate each movement. Partner A does Sumo DL, Partner B does sprint, Partner A does Row, Partner B does Sled drag, Partner A does ball slams, etc.