DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
5 minute AMRAPS
200 Meter Run
20 Alt Reverse DB Lunges
15 Weighted Sit-ups/Dead Bugs
10 Reverse Plank Lifts
5 Strict Pull-Ups
Challenge
TFX Frog Challenge
Partners video each other & set up Frogs
“Bull Frog 100” (Time)
For TIME:
25 Supermans
25 Leapers
25 Core-Killers
25 Mojos
*5 Minute Time Cap*
(Front/back wheels FREE)
“Endurofrog” (AMRAP – Rounds and Reps)
5 Minute AMRAP:
20 Leapers
10 Air Squats
10 Plate Floor to OVHD
(Rear wheels locked)
“Frog Burpees” (AMRAP – Rounds and Reps)
3 Minute AMRAP:
Frog Burpees
(Vertical)
“Lean Green” (Time)
21-15-9 Reps:
Supermans
Power Cleans
*8 Minute Time Cap*
(Front wheels locked)