September 25, 2018

DFC CrossFit – CrossFit

Strength

Bench Press (E2MOM x 5 sets (3 reps))

Warm-up with 2 sets then all 5 sets @ 75% 1rm.

Conditioning

Desire (AMRAP – Reps)

5 Mins of Max Burpee Box Jump-Overs

24/20″

Accessory Work

3 sets of each

A: Inverted Ring Rows (3 x max reps)

B: Reverse Snow Angel (12 reps)

C: Hollow Rock Hold (30-45 Seconds)