DFC CrossFit – CrossFit
Monkey WU 1 (2 Rounds)
Body tightners x 10 sec
30 degree handstand hold x 10 sec
Pistol off the box x 5 per leg
Opposing limb arch raises x 5 per side
Bird dip x 5 per leg
Gymnastics
Choose 2 skills to work on today. There are a couple options for A, B & C-only choose 2! For example I would pick A1 Handstand balance & C3 Ring pull-ups.
*12 mins total = 6 min per skill.
A1: Handstand Balance
A2: Handstand Walk
B1: Pull-up Hold
B2: Chin-ups (*Max hold)
Supinated grip pull-ups
C1: Muscle-up Transitions (*On the low rings, or bar )
C2: Bar Muscle-ups (2-5 per round)
C3: Ring Pull-ups (2-5 per round)
Conditioning
A: ‘Easy’ Mary (AMRAP – Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats
B: Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups