DFC CrossFit – CrossFit
Connectivity
3 Rounds 1:00/:15
Cossack Squats
Banded Squat hold
Single leg GM with KB
Strength
Back Squat (2 x 3 @ 90%, 20X1 Tempo)
We will take plenty of time to warm-up to our 90%. In between sets work on mobilty, rolling, hanging from the bar.
Extra Credit Work
Jacked Street 1 (No Measure)
5 Rounds
10 DB Hex Press
10 DB Hammer Curls
*add weight if possible each round.