DFC CrossFit – CrossFit
DFC Holiday party next Saturday 12/16! Same day as our “Just for fun Weightlifting meet!”
Gymnastics
Monkey WU 2
Theraband WU x 1
Scap Pull-up x 15
Upper back medball PVC x 15
Toes-To-Bar (skill work)
Handstand Balance (skill work)
Conditioning
Metcon (Time)
4 Rounds for TIME:
2 Rope Climb 15′
4 Wall Walk to Handstand
6 T2B
8 Burpee Box Jump overs 24/20″
*Masters Rx*
2 RC 15/10′
4 WW
6 T2B/12 Knee ups
8 BBJO 20/16′
**Rx+**
2 Legless RC 15’/seated legless 10′
4 WW
8 T2B
12 BBJO 24/20″
TIME CAP 22 min!