DFC CrossFit – CrossFit
Connectivity
Turkish Sit-ups
Peanut Touchdown
A-T-Ys with Monkey bands
Strength
Bench Press (4 x 6)
Work to heavy 6 reps. Complete 3 Ring Rows after each set with feet elevated and strict if possible. Rest up to 3 mins between rounds.
Ring Rows (4 x 3)
*Perform immediately after Bench Press then rest.
Conditioning
Metcon (AMRAP – Reps)
3 Rounds of:
15 Cals Bike/10 Cals Row
5 Power Snatches 95/55
(AMRAP in 4 mins)
*Rest 2 mins between rounds.
**Rx+
20 Cals Bike/15 Cals Row
PS 115/75