DFC CrossFit – CrossFit
Connectivity
3 Rounds :30/:15
Box Hamstring stretch
Single Leg GM Alternate Legs
Strength
Pull-ups (3 x 3, strict)
Deadlift (5 x 5, work up to heavy 5)
First set @ 50% 1rm max.
Conditioning
Metcon (Time)
Complete for TIME:
30 DU’s, 15 Push-ups, 5 T2B
20 DU’s, 10 Push-ups, 5 T2B
10 DU’s, 5 Push-ups, 5 T2B
Rx+
50 DU’s, 20 Push-ups, 10 T2B
35 DU’s, 15 Push-ups, 10 T2B
15 DU’s, 10 Push-ups, 10 T2B