DFC CrossFit – CrossFit
Thank you all for coming out to our Holiday party-it was too much fun!!
Skill/Strength
15 min for skill work. Do 1 set of each movement then repeat 2 more times. Rest as needed.
Monkey WU 1
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
Dips (3 x 3)
Pull-ups (3 x 3)
Handstand Push-ups (3 max sets, Strict)
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
5 Wallwalk to handstand
10 Burpees
20 Alternating Pistols on box
*Masters 50+ Rx
same as Regular Rx 😉
**Rx+
Handstand walk length of mat
15 Burpees
30 Alt Pistols
Focus on making each skill perfect before you rush through the movements. Challenge yourself to YOUR hardest version.