June 30, 2017

DFC CrossFit – CrossFit

Connectivity

3 Rounds :30/:15

Front Rack stretch w/ band L

Front Rack stretch w band R

Goblet Squat hold

Tissue Prep Shin L

Tissue Prep Shin R

Strength

Choose A or B

A: Front Squat (5 x 2 @ 95% 1rm)

*No Tempo, just controlled.

B: DB Step-ups (5 sets x 5 reps per leg)

*Work up to heaviest set. Rest 2-3 min between sets. Hold DBs at your side.

Challenge

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

7 Overhead Squats 45/35

7 Pull-ups

7 Alternating MB to Toes
Rx+

Alt SA DB OHS 25/15

C2B