DFC CrossFit – CrossFit
Skill Primer
6 min AMRAP:
30 sec pull up hold
30 sec hollow hold
30 sec superman
30 sec relaxed hang
Skill/Strength
A: Pull-ups (3 x 5)
B: Handstand Balance (3 x 10 sec hold)
Conditioning
Metcon (AMRAP – Reps)
Minutes 0-7:
– 25 Double Unders
– 15 Russian KBS 53/35
– 15 Calorie Row
Minutes 7-10:
– Max Muscle-ups (Scale to Burpee Pull-up)
Minute 10-15:
– Wall Walk x 3
– Chest to Bar Pull-up x 6
– Calorie Row x 9
(Score Total Reps)
*Rx+ includes:
KBS 62/44
Ring Muscle-ups
Handstand Balance x 10 sec
Strict C2B