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 (6 x 3 @ 65%, Every 90 secs)
Conditioning
Metcon (AMRAP – Reps)
“The Gamble”
Thrusters for MAX reps 75/55
500m Row
(Time cap 3 min)
Rx+ 95/65
*Thruster reps don’t count unless 500m row is completed in time.
Extra Credit Work
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP of Core!
10 Medball to Toes
10 Deadbugs
10 Turkish Sit-ups
Alternate sides 5 right/5 left.