DFC CrossFit – CrossFit
Skill Primer
Monkey WU 2
Theraband WU x 1
Scap Pull-up x 15
Upper back medball PVC x 15
Gymnastics
Metcon (No Measure)
9 min AMRAP for QUALITY:
3 Tempo pull-ups (3 sec hold chin over bar, 3 sec lowering)
5 Inch worms with 3 sec hold at hollow position
OVHD bench stretch 20 sec hold, then 5 arm raises each side
3 Seated Muscle-up transitions/1 Strict MU
*Take at least 30 seconds between exercises. We are making this quality work so take your time in each station, but be efficient.
Conditioning
Metcon (Time)
For TIME:
5 Strict Pull-ups
50 DU/100 SU
4 Strict PU
40/80
3 Strict PU
30/60
2 Strict PU
20/40
1 Strict PU
10/20
Rx+
Bar muscle-ups