DFC CrossFit – CrossFit
*Come join us for “Murph” on Monday morning at 8 or 9:30am! Classes cancelled the rest of the day. Pool party at Dana’s afterwards! Ask Coaches for more details.
Skill/Strength
*Pick one of the 3 options for Handstands and your gymnastics GOAT of choice. Rotate stations E2MOM for 12min total. Give yourself at least 30 seconds rest at each station.
A1: Kick to Handstand (3 Attempts per set.)
A2: Handstand Balance (3 Attempts per set.)
A3: Handstand Walk (3 Attempts per set.)
B: Gymnastics Goat
Personal skill challenge – Muscle-up progression, Handstand Walk, Pull-up, Cartwheel, Pistols, Dips, L-Support, etc.
Conditioning
Metcon (Time)
Complete for TIME:
12 push presses
4 rope ascents 15 ft
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Use 50% body weight for push presses and climb a 15-ft. rope. (Be honest if you don’t use the weight!)
Rx+
60% BW PP
Legless Rope 10 ft (jumping allowed but cannot use legs coming back down)