DFC CrossFit – CrossFit
Connectivity
3 Rounds :30/:15
Relaxed Hang on bar
Hollow Hold
30 Degree Handstand Hold
Gymnastics
A: Pistols (3 per leg each round)
B: MU Work/Pull-up Work (3 reps/attempts per set)
Work on Belly-to-bar, C2B, High retrations, etc.
C: Lateral Bar Traverse (1 per round)
*Rings or Bars.
Conditioning
Metcon (4 Rounds for reps)
4 Rounds:
2 min work/2 min rest
10 Ground to Overhead 115/75
Max Burpees
Rx+
135/95