DFC CrossFit – CrossFit
Gymnastics
Alternating movements E2MOM. Use extra time in between atempts to rest. Max hold in the Handstand variation and max # of strict pull-ups. 3 Rounds of each.
A1: Handstand Balance
A2: Kick to Handstand
A3: Wall Facing Handstand Hold
B: Pull-ups (STRICT – Max set)
Conditioning
Choose a version of “Mary”
Metcon (AMRAP – Rounds and Reps)
“Backwards Mary” 20 min AMRAP:
15 Pull-ups
10 Alt Pistols
5 HSPU
Metcon (AMRAP – Rounds and Reps)
“Sweeter Mary” 20 min AMRAP:
25 Air Squats
10 Pull-ups
5 Push-ups
Masters Rx
20 Jumping pull-ups
Rx+
25 Air Squats
15 Pull-ups
5 HSPU