DFC CrossFit – CrossFit
Connectivity
Monkey WU 1 (2 Rounds)
Body tightners x 10 sec
30 degree handstand hold x 10 sec
Pistol off the box x 5 per leg
Opposing limb arch raises x 5 per side
Bird dip x 5 per leg
Skill/Strength
A: Max Broad Jump (5 sets x 3 consecutive jumps)
*Rest 30-60 seconds between sets.
B1: Pull-up Hold (5 sets x 1 max hold )
*When chin drops below bar you are done.
B2: Pull-ups (5 sets 1 rep as slow as possible)
*Record slowest Pull-up time in seconds as reps.
C: Handstand Push-ups (5 sets of max rep attempts)
*Rest 30-60 seconds between sets.
Extra Credit Work
*Superset DB rows with Incline Bench.
DB Bent-Over Row (4 sets x 6 reps)
Work to heavy set.
Incline DB Bench Press (4 sets x 6 reps)
Work to heavy set