DFC CrossFit – CrossFit
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Skill Primer
Monkey WU 2
Theraband WU x 1
Scap Pull-up x 15
Upper back medball PVC x 15
Skill
Handstand Balance (3 attempts for MAX hold)
*Rx Handstand balance is off the wall on the open floor. Record longest hold.
Chin-ups (3 sets x MAX reps)
Supinated grip pull-ups
Record your best MAX set.
Conditioning
Metcon (Time)
21-15-9 reps for TIME:
Single arm DB HPS 40/25#
C2B pull-ups
*Alternate arms as needed*
Rx+
50/35#
Accessory Work
EXTRA CREDIT!
Hammer Curls (5 sets x 5 reps)
With elbows to sides, raise both dumbbells until forearms are vertical and thumb faces shoulder. Lower to original position and repeat.
Work to heavy 5 reps.