DFC CrossFit – CrossFit
*ORDER YOUR SPIDER GAMES SHIRT TODAY!!!
DEADLINE = OCTOBER 11TH
Conditioning
Metcon (5 Rounds for time)
5 Rounds for TIME:
30 second L-sit hold
25/15 Cals Row (M/F)
**You will be timing each individual round, so if you don’t have a partner rest on a 1:1 ratio.
(Alternate rounds with a buddy, so 1 person rests while other does the round)
*Accumulate 30 seconds holding the L-sit each round. Break it up as needed, but 30 seconds total each round.
Rx+
5 Rounds of:
60 Second L-sit hold
30/20 Cals Row
Everybody should look like this in the L-Sit!
Extra Credit Work
Pull, Dip, Push (Rest as needed to allow perfect form)
3 Rounds for Quality:
5 Strict Pull-ups
10 Dips
15 Push-ups