DFC CrossFit – CrossFit
Challenge
A: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
B: Metcon (Time)
21-15-9
Deadlifts 185#/125# (155#/105#)
HSPU – *Assisted as Needed*
Accessory Work
Rotate Stations E2MOM for 18 mins – 3 Rounds total
A: Weighted Hip Bridge (6 Reps)
B: Banded Lat Pulldown (20 Reps)
Attach a band to a pull-up bar.
Use straight arms to pull down the band to your waist.
Engage your lats for the whole movement.
C: L-Sit (Goal of 1 min accumulated)
Record your best set.