DFC CrossFit – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
200m Run
5 Strict Pull-ups – band assisted (hardest version for you)
10 Push-ups – elevate as needed
15 Air squats
5 Strict Pull-ups
10 Push-ups
15 Air squats
Rx+
Un-assited Strict pull ups
sub Pistols for Air Squats
Extra Credit Work
A: Front Squat (4 x 3 @ 80%)
B: Gymnastics Goat
Personal skill challenge – Muscle-up progression, Handstand Walk, Pull-up, Cartwheel, Pistols, Dips, L-Support, etc.