DFC CrossFit – CrossFit
Connectivity
2 Rounds:
Tissue prep shin (30 seconds each side)
Ankle/squat joint mobilization (20 reps each side)
Straight leg raise (15 each side)
1 minute goblet squat hold (26#/35# max)
Strength
Back Squat (4 x 2 @ 95%, E3MOM)
Warm up sets:
4 @ 60%
3 @ 70%
3 @ 80%
2 @ 85%
2 @ 90%
Extra Credit Work
Pull-ups (3 x max reps)
Work on Pull-up progressions, Holding at the top, using a band, or partner assist.
Flexibility
Roll out quads with barbell
couch stretch