DFC CrossFit – CrossFit
*Time to register for the 2017 CF Open! Our 1st Friday night workout will be Feb. 24th!
Skill Primer
8 min AMRAP as warm-up:
10 Retractions
5 Ring Rows
3 Strict Pull-ups
5 DU’s
5 Single-leg GM’s per side
Conditioning
*3 min Rest between each Metcon.
Metcon (AMRAP – Rounds and Reps)
5min AMRAP:
5 Pull-ups
7 Wallballs 20/14
Rx+
3 Bar Muscle-ups
10 Wallballs 20/14
Metcon (AMRAP – Rounds and Reps)
7min AMRAP:
Rope Climb 15ft
8/6 Cals Row/Bike
10 DU’s
Rx+
Legless Rope Climb 15ft (does not have to be seated)
10/8 Cals Row/Bike
15 DU’s
Metcon (AMRAP – Rounds and Reps)
9min AMRAP:
10 Ring Rows ft elevated
10/8 Cals Row/Bike
Rx+
6 Ring Dips
10/8 Cals Row/Bike