DFC CrossFit – CrossFit
DFC will be closed Monday September 11th because of the severe weather conditions. Everybody be safe and happy squatting at home people!!! Do this WOD in the safety of your bathroom. Post videos to WODtalk.
Conditioning
Metcon (Time)
“Here I am…Rock you like a hurricane!”
10,9,8,7,6,5,4,3,2 & 1 reps for TIME:
Burpees
Push-ups
Air Squats
Rx+
Burpees
Wall Walk to handstand
Pistols Alternating
Extra Credit Work
Metcon (No Measure)
10 Rounds 30 sec max holds:
Plank hold
Hollow hold
Bottom of squat hold
(Rest as needed)