DFC CrossFit – CrossFit
Skill Primer
3 Rounds :40/:20
Pull-up hold
Wall walk to handstand
Hollow hold
Skill/Strength
Handstand Walk (2 Attempts per round)
Handstand Balance (2 Attempts per round)
*Limit hold to 10 seconds each.
Pull-ups (2 x 5, strict-use a partner/band)
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
-15 WallBalls 20/14 (25 reps Rx+)
-10 Burpees (Burpee Pull-ups Rx+)
-10 T2B (15 Rx+)
-5 Handstand Push-ups (10 Rx+)
*Keep pace aerobic. Do NOT rip your hands-be careful for 17.2!