DFC CrossFit – CrossFit
Connectivity
2 Rounds :30/:15
Wall-walk to handstand
Pull-up hold
Superman hold
Relaxed hang
Gymnastics
Handstand Balance (3 holds per round)
Hollow Rock Hold (1 max hold per round)
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
5 Strict Pull-ups
10 HSPU
20 Reverse Hypers on bench 10/5 medball
*Quality of work over quantity of rounds today*
Rx+
L-pull-ups
GHD Hip Extensions