DFC CrossFit – CrossFit
Connectivity
Empty Bar Press
Turkish Get-up
Peanut Touchdowns
Strength
Push Press (4 x 4, Work to heavy 4)
*2 min rest between sets. 4 working sets, so take at least 3 warm-up sets ahead of the 4 x 4.
Conditioning
Metcon (Time)
For Time:
Run 200m
20 T2B
Run 400m
20 T2B
Run 200m
*Time cap 15 min*
Rx+
Run 400m
30 T2B
Run 800m
30 T2B
Run 400m
Extra Credit Work
DB Walking Lunges (10 Steps (5 per leg))
*Rest 90 seconds between sets.
**Record heaviest DB used.