DFC CrossFit – CrossFit
Connectivity
Banded Squat Hold
Front Rack Band Stretch
Tissue Prep Shins
Strength
Front Squat (5 x 3 @ 85%, 30X1 Tempo)
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
Row/Run 200m/Bike 400m
5 Ring Rows
10 Push-ups
15 Russian KBS 53/35
Rx+
Row/Run 400m/Bike 800m
5 Ring Rows feet elevated strict
10 True Push-ups
15 Russian KBS 62/44