Announcements
Join us for the CF Games Open WODs on Fridays beginning February 24! You may do the workouts during regular morning classes or in the evenings for “Friday Night Lights”. Everyone will be included in the event, but to sign up officially, go to CrossFitgames.com to see how you stack up with your peers all over the world. This is a commitment to challenge yourself.
DFC CrossFit – CrossFit
Connectivity
2 Rounds :30/:15
L-sit hold
Pistols R
Pistols L
Hollow hold
Gymnastics
A1: Handstand Balance (3 sets of 3 holds, not longer than 10 seconds each)
A2: Handstand Push-ups (3 sets of 3 reps, kipping allowed)
B: Ring Inversions (3 sets of 3 reps)
Conditioning
A: Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
B: ‘Easy’ Mary (AMRAP – Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats
*Assisted handstand push-ups: Knees on a box/bench, Band around waist, etc.
**Jumping pull-ups