August 16, 2018

DFC CrossFit – CrossFit

Gymnastics

Every 2 mins for 12 mins

A: Chin-ups (MAX set)

Supinated grip pull-ups

B: Wall Facing Handstand Hold (MAX hold)

C: L-Sit (MAX hold)

Or use progression

Conditioning

Metcon (Time)

3 Rounds for TIME:

30/20 Cals Row or Bike sub

15 Pull-ups (30 Jumping Pull-ups)

10 DB Push Press AHAP

Rx+

15 C2B

10 HSPU