DFC CrossFit – CrossFit
Join us tomorrow for 18.4 Friday night lights!!! 6pm-8pm
Gymnastics
Metcon (No Measure)
“Goat Day” 18 min EMOM
Min 1: Gymnastics Goat 1
Min 2: Gymnastics Goat 2
*These are practice reps/attempts, so only do a few or work for no more than 40 seconds. TRY NOT TO DO ANY OF THE MOVEMENTS FROM YESTERDAY’S WOD- Unless you didn’t attend a WOD.
Examples of Gymnastics Goats:
– Double Unders
-Push-ups
-Air squats
-Lunges
-Dips
-Candlesticks
-Handstand
-Muscle-up
-Pull-up
-Toes2Bar
-Broad Jumps
Gymnastics Goat (Min 1)
Personal skill challenge – Muscle-up progression, Handstand Walk, Pull-up, Cartwheel, Pistols, Dips, L-Support, etc.
Gymnastics Goat (Min 2)
Personal skill challenge – Muscle-up progression, Handstand Walk, Pull-up, Cartwheel, Pistols, Dips, L-Support, etc.
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
Single Arm OVHD Lunge AHAP width of Mat (out & back)
Farmer’s carry AHAP out and back
Single Arm Push Jerk AHAP x 5 per arm
*YOU MUST USE THE SAME DB’S FOR ALL MOVEMENTS*
Rx+
Set of DBs = 65% BW
List BW & DB in comments