January 23, 2017

DFC CrossFit – CrossFit

Skill Primer

Dip Hold (3 x 30 sec)

Pull-up Hold (3 x 30 sec)

Handstand Balance (3 x 30 sec)

Skill/Strength

Pull-ups (3 x max reps)

*If needed add weight. No more than 5-8 reps needed.

Dips (3 x max reps)

*Keep Dips strict, use bands if needed.

Conditioning

Choose one of the following to complete for time.

Rx+: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Isabel Performance (Time)

For Time: 30 Snatches, 115#, 75#

Isabel Fitness (Time)

For Time: 30 Snatches, 95#, 65#