January 22, 2019

DFC CrossFit – CrossFit

Accessory Work

Seated DB Press (5 sets x 4 reps (Rest 2 mins))

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

400 Meter Run/Row/Ski or 800 Bike

8 Strict Pull-Ups – Use bands as needed

12 Strict Handstand Push-Ups – Use box/band as needed

Rx+

400 Meter Run

8 Strict Pull-Ups

12 Strict Handstand Push-Ups

Finisher

6 min EMOM – alternating movements

Inverted Ring Rows (3 max sets EMOM)

Plank Hold (Prone plank hold – 3 max sets EMOM)