DFC CrossFit – CrossFit
Accessory Work
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg
Station 2 – Hanging Med-Ball Hamstring Curls x 10 reps
Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6 reps
Challenge
2 min REST between A & B
A: Metcon (AMRAP – Reps)
4 Mins For max reps:
DB Burpee Box Step-Overs 35/25# (30/20#)
Rx+
Box 24/20″
DB 50/35# (45/30#)
B: Metcon (AMRAP – Reps)
4 mins for MAX reps:
Wallballs 14/10#
Rx+ 20/14#