DFC CrossFit – CrossFit
Warm-up
Monkey WU 1 (2x )
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
Gymnastics
16 min total. Rotate through stations as many times as desired, but spend at least a couple mins practicing each skill before moving on. Rest as needed.
A1: Kick to Handstand
A2: Handstand Balance
A3: Handstand Walk
B: Kipping Pull-up (Working on technique. )
C: Ring Inversions (AKA “Skin the cat”)
Challenge
Metcon (AMRAP – Reps)
10 min AMRAP:
5 Ring Rows with feet elevated(feet must be higher than shoulders at bottom position)
5 Wall walk to handstand
Rx+
Handstand Walk max distance. When you fall, you must start from where you left off. 1 Mat = 1 rep.