DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
For Time:
5 Wall Walk to Handstand
1 Rope Climb 15 ft
10 Double KB Deadlift 53/35 standing on 45# plate
5 Wall Walk to Handstand
2 Rope Climbs
12 Double KB DL
5 Wall Walk to Handstand
3 Rope Climbs
14 Double KB DL
5 Wall Walk to Handstand
4 Rope Climbs
16 Double KB DL
Rx+
Handstand Walk length of mat each round
Seated Legless to 10ft
KB 62/44
Challenge
*Extra credit strength & stability*
Seated DB Press (4 sets x 5 reps)
*Work to heavy set.
Hammer Curls (4 sets x 5 reps)
With elbows to sides, raise both dumbbells until forearms are vertical and thumb faces shoulder. Lower to original position and repeat.
*Superset with seated press. Work to heavy set.