DFC CrossFit – CrossFit
Warm-up
Every minute, on the minute, for 10 minutes (2 sets) of:
Minute 1 – Wall Slides x 5 @ 3030
Minute 2 – Bear Crawl x 20-25 yards
Minute 3 – Handstand Hold (or Wall Runs) x 30-45 seconds
Minute 4 – Scapular Pull-Ups x 10
Minute 5 – Over-Under Drill x 4-6 (2-3 each direction)
Conditioning
Metcon (AMRAP – Reps)
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 10/7 Calories of Assault Bike
Minute 2 – 8 Burpee Box Jump-Overs 24″/20″
Minute 3 – 12 Pull-ups* or strict Ring Rows
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps 105/75# (95/65#)
Minute 5 – 8 Strict Handstand Push-Ups*
*Assisted as Needed*
Comp Level:
C2B pull-ups
135/95#
Record total reps after 30 mins. If you make all the reps your score will be males 50 each set (300 total) & females 47 each set (282)