DFC CrossFit – CrossFit
Conditioning
Metcon (Time)
For TIME:
200 SUs
50 Ab-mat sit-ups
25 Med ball shoulder taps 20/15#
160 SUs
40 sit-ups
20 taps
120 SUs
30 sit-ups
15 taps
80 SUs
20 sit-ups
10 taps
40 SUs
10 sit-ups
5 taps
*Masters Rx*
15/10#
**Rx+**
30/20#
100 DU, 80 DU, 60 DU, 40 DU, 20 DU
Accessory Work
Farmer’s Carry (4 sets down & back length of mat)
Start with a cahllenging weight and work up to heaviest set.