DFC CrossFit – CrossFit
Reminder: NO SATURDAY WODS. Open Gym from 7-8am. Friday night WOD @ 5:30pm.
Gymnastics
Monkey WU 3 (10 reps per exercise)
Theraband WU part 1
Scap push-up
Shoulder shrugs
Dip band stretch
Floor facing angels
Gymnastic Triplet 1 (3 rounds, 1 min rest between sets)
5-10 Push-up (5 sec lowering, 5 sec hold at top)
10-15 sec Arch Hold w/ PVC
20-30 sec Dip bar support hold
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
5 HSPU
10 Box Pistols (5 each side)
15 Single Arm DB OVHD Lunges 35/25#
Rx+
Regular Pistols Alt.
DB 40/30#
Masters Rx
Box/Band Assisted HSPU
DB 30/20#
Correct body position & shapes demo by Dave Durante (USA Olympic Gymnast)