DFC CrossFit – CrossFit
Conditioning
Metcon (6 Rounds for time)
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400m/Row 400m/Bike 1000m
6 strict pull ups – assited as needed
16 Knee raises
6 Push ups – elevate as needed
Rx+
Run 400 Meters
6 Strict Pull-Ups
8 Toes to Bar
10 Push-Ups
Extra Credit Work
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)