DFC CrossFit – CrossFit
*ORDER YOUR SPIDER GAMES SHIRT TODAY!!!
DEADLINE = OCTOBER 11TH
Conditioning
Metcon (Time)
For TIME:
50 Ab mat sit-ups
5 rope climbs, 15-ft.
40 V-ups
4 rope climbs, 15-ft.
30 Alt Medball to toes 20/15#
3 rope climbs, 15-ft.
20 Deadbugs
2 rope climbs, 15-ft.
10 Wall walk to handstand
1 rope climb, 15-ft.
Rx+
50 GHD hip extensions
5 Rope climbs, 15ft
40 GHD hip ext
4 RC
30 GHD hip ext
3 RC
20 GHD hip ext
2 RC
10 GHD hip ext
1 RC
(Do not attempt Rx+ if you have NEVER done this volume of GHD work.)