DFC CrossFit – CrossFit
Connectivity
3 Rounds:
Tissue Prep shins/calves 30 reps each leg
Goblet Squat hold 30 secs
Ankle Joint Mobilization 20 reps each leg
Strength
Front Squat (5 x 3 @ 77.5%, Every 90 secs)
3 sets to Warm-up- 50%, 60%, 70%
Conditioning
Metcon (Time)
21-15-9 of
Wallballs 20/14
KBS 53/35
Rx+
KB 62/44