DFC CrossFit – CrossFit
Connectivity
2 Rounds :45/:15
Box Shoulder Stretch
Tissue Prep ball of foot/calf
Short Step Calf/Hamstring Stretch
SL BB Good Mornings
Strength
20 min to complete
Deadlift (5 x 5)
Work up to 5RM for today, then cut it down 20% for a max set.
Deadlift (Max set @ 80% of today’s 5RM)
Conditioning
Metcon (AMRAP – Reps)
EMOM: 3 Rounds
Min 1- DB Push Press 45/30
Min 2- Wallballs 20/14
Min 3- Ball Slams 40/30
Min 4- Assault Bike
Min 5- Rest
Rx+
DB 55/35
Ball Slams 50/40