DFC CrossFit – CrossFit
The spiders are coming… 10-28-17.. Be there!
Warm-up
Monkey WU 1
Body tightners x 10 sec
30 degree handstand hold x 10 sec
Pistol off the box x 5 per leg
Opposing limb arch raises x 5 per side
Bird dip x 5 per leg
Skill/Strength
12 mins to work on 2 skills.
A1: Max Broad Jump (3 jumps to MAX distance)
A2: Shin Hop Broad Jump (3 jumps to MAX distance)
B: Strict Toes-To-Bar (3 sets for MAX reps)
*Score your best set. Use a partner to assist you.
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
3 Wall Walk to Handstand
Broad Jump length of mat x 2
DB Walking Lunge length of mat (35/25#)
Rx+
5 Wall Walks
Shin Hop Broad Jump
DB Lunge 45/30#