DFC CrossFit – CrossFit
Accessory Work
Choose which version of DB Lunges below. Work to heavy set.
DB Walking Lunges (3-4 sets, work to heavy set)
25 feet out, 25 feet back
DB Weighted Walking Lunges
Hold DBs in your front rack position.
Challenge
Metcon (AMRAP – Reps)
E2MOM for 18 min total:
Min 0-2: MAX HSPU off a box
Min 2-4: MAX DB Half Man-Makers AHAP
Min 4-6: MAX Walking lunges
then repeat order (same DB as Man-Makers)
Rx+
HSPU – Kipping or strict full range
DB minimum 40/25# Weighted Lunges
*Score is TOTAL reps during entire WOD…so one big number!