DFC CrossFit – CrossFit
Connectivity
Box Hamstring stretch
Single Leg Bird Dip with KB
Bench Shoulder stretch with Arm Lifts
Strength
Halting Deadlift (Work to heavy 5 reps, 5 sets)
WU @ 50%
Add weight each round with good form. These will get hard faster than regular deadlifts so make moderate jumps.
Plyo
Seated Box Jump (1 Jump after each DL set)
Thighs parallel to floor or lower on box.
*Working to MAX height.
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
10 Power Cleans 115/75
5 Ring Rows w/ feet elevated
10 Burpees
(Rings must be same height as box to RX)
Rx+
PC 135/85
10 Ring Rows Elevated