DFC CrossFit – CrossFit
Come out tomorrow for our throwdown of 18.2!!! First heat starts at 6pm. Sign-up with Coach Jess upon arrival. (First come, first serve) This week’s theme is HAWAIIAN TROPICAL!!!
Accessory Work
Turkish Get Up (Increase weight each set.)
Gymnastics
A1: Handstand Balance (3 attempts to longest hold)
A2: Handstand Walk (3 sets to max distance walk. Reps = feet)
B: Inverted Ring Rows (3 max sets. STRICT.)
C: Chin-ups (3 x Max sets. STRICT.)
Supinated grip pull-ups
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
Farmers Carry Width of mat (behind Rig to last mat and back inside Rig.) AHAP
1 Rope Climb 15′
8 Air Squats
Masters Rx 50+
Rope 15/12′
Rx+
2 Rope Climbs 15′
8 Alt Pistols
1 Round = 2 reps for Farmers Carry, 1 rep for Rope Climb & 8 reps squats.