DFC CrossFit – CrossFit
This Saturday 8am-12pm! All are welcome. Please bring Canned Goods.
Connectivity
Wall Facing OVHD squat
PVC pass thrus
PVC stretch on medball
Strength
20 min to heavy 1 rep
Overhead Squat (1-1-1-1-1-1-1, work to heavy)
Starting at 50% and adding weight with each succesful rep.
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP of:
7 Burpees
14 OVHD Walking Lunges Single Arm 35/20#
(7 Right, 7 Left)
Rx+
45/30#