DFC CrossFit – CrossFit
Connectivity
Tissue Prep calves/shins
Side Lunge with KB
KB Squat Hold
Strength
Back Squat (5 x 5 @ 75%)
*Rest 1 min after squats before 5 squat jumps.
Challenge
Extra Credit!
Metcon (Time)
3 Rounds for TIME:
10 Ball Slams 30/20
15 Pull-ups
20 Air Squats
*Time Cap 15 min*
Rx+
Ball Slam 50/30
C2B