DFC CrossFit – CrossFit
Skill Primer
3 Rounds:
10 Retractions
5 Ring Rows
Lateral Crawl 10m R & L
Gymnastics
A: Gymnastics Goat (3 sets, 3 reps/attempts)
Personal skill challenge – Muscle-up progression, Handstand Walk, Pull-up, Cartwheel, Pistols, Dips, L-Support, etc.
B: Candlesticks (3 sets, 3 reps)
C1: Handstand Balance (3 sets, 3 max holds )
C2: Handstand Walk (3 sets, 3 reps max distance)
Conditioning
Metcon (Weight)
EMOM 20 Mins:
Min 1: 10 Pistols (5 per leg)
Min 2: Farmer’s Carry down & back AHAP
Min 3: Tire Flip down 25m
Min 4: Tire Flip back 25m
Min 5: REST
*Pistols must be unassisted to be Rx.
**Record weight of DB as score.