DFC CrossFit – CrossFit
Plyo
A: Seated Box Jump (work to highest jump)
Thighs parallel to floor or lower on box.
B1: Max Broad Jump (3 consecutive jumps)
B2: Shin Hop Broad Jump
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
20 Wallballs 20/14# to 11’/10′ Target
10 C2B Pull-ups
*Masters Rx*
20 Wallballs 14/10# to 11’/10′
15 Banded Strict Pull-ups
**Rx+**
Male:
20 Wallballs 20# to 11′
10 Strict Pull-ups
Female:
20 WBs 14# to 10′
10 Strict Pull-ups