DFC CrossFit – CrossFit
Connectivity
2 Rounds :45/:15
Front Rack stretch with band
Banded squat hold
Tissue prep calves
Strength
Front Squat (2 x 5 @ 65%, Tempo 30X1)
Conditioning
Metcon (Time)
4 Rounds for TIME:
10 Wallball Sit-ups 20/14
10 Wallballs 20/14
5 DB PC 35/20
*Rest 2 min after each round
Rx+
DB PC 45/30