DFC CrossFit – CrossFit
Warm-up
Metcon (Weight)
3 Rounds for Quality:
1. Max Cal Bike/Row 30 seconds
2. 5 Turkish Get-Up each side
*Increase the KB or DB each round. You can alternate arms if needed.
Skill/Strength
3 Sets of each gymnastic movement. Only take enough rest to let your breathing slow down & move onto next set.
Dips (3 x max reps)
Gymnastics Goat (3 x 3 attempts/reps)
Personal skill challenge – Muscle-up progression, Handstand Walk, Pull-up, Cartwheel, Pistols, Dips, L-Support, etc.
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
1 Rope Climb 15ft
10 DU’s
Farmer’s Carry down & back mat AHAP
Rx+
Legless climb to 15ft/ Seated Legless to 10ft
20 DU’s
Farmer’s Carry 70/45