March 21, 2017

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 (3 x 1 @ 100%, E4MOM)

5 warm-up sets:

Start @ 60% x 5

4 x 70%

3 x 80%

3 x 90%

2 x 95%

Extra Credit Work

Single Arm DB Rows (4 x 4, Work to heavy 4 reps)

KB Waiter’s Walk (2 x down & back mat (each arm))

Push-ups (4 x max sets)