DFC CrossFit – CrossFit
Connectivity
Peanut Touchdowns
Foam Roll Quads
Bench Shoulder Stretch with PVC (Pronated Grip)
Strength
Power Clean (20 min to find heavy 1RM)
Start at 50% and add weight with each successful lift.
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
10 KB Snatches 53/35
20 Cals of Row/ 30 Cals Bike
30 Pull-ups
40 KBS 53/35
50 Burpees
(Total round is 150 reps)
Rx+
KB 62/44
25 Cals Row/35 Cals Bike
C2B