DFC CrossFit – CrossFit
Gymnastics
Rotate through each station twice, E3MOM for 18 mins
A: Rope Climb (3 min station)
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
B: Handstand Walk (3 min station)
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
C: Muscle-ups (3 min station)
(pick a progression to work on the aspect of your muscle-up that needs the most work, Starting at the most basic support positions and Ring Pull-up)
Conditioning
Metcon (2 Rounds for reps)
2 Rounds E2MOM for MAX reps:
A. Bike Cals
B. DB Hang Power Snatch 35/20# (25/15#)
C. Row Cals
D. Rope Climb 15/12′ (12/10′)
Rx+
DB 45/30# (40/25#)
Rope Climb 15′ or Legless 12′ or Seated Legless 10′