Thursday, 1/4
January 3, 2018
Saturday, 1/6
January 5, 2018

Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Band Dislocates
5 Rolling Split straddles
10 Supine Scorpion

2 rounds
5 Toes to PVC (V-Up keeping arms straight)
10 Hollow Rocks
10 Arch Rocks

2 Rounds
3-5 Kip Swings (work for maximum elevation with Straight arms)
3 Kip to Hip Bridge

Skill (12 Min)
3 Rounds
2-4 Band Bar Muscle Up Transitions*
:15-:30 seconds accumulated L-Sit (scale to both knees tucked or single knee tucked on paralletes or boxes)
Rest ~1 minutes after L-sit completed

*Scale up to 2-4 Bar Bar Muscle Up attempts

Met Con
5-4-3-2-1 Bar Muscle Ups (Scale to 12-12-9-9-6-6 Pull Ups- Dips)
10-20-30-40-50 Double Unders (Scale to 20-40-60-80-100 Single Skips)

3 rounds
:30 Cobra Stretch
:30 Child’s Pose


Bring-a-Friend Day at CFDC!, Saturday, 1/6

Please give us/send us via e-mail at the name and email ahead so we can have waivers sent prior to that day.  There will be two options:

  • Experienced CrossFitters can jump in for regular programming in the 10&11am classes at U St, or 10am at H St.

  • Beginners can join for noon at U St or 11am at H St for a more basic, accessible Met Con workout.

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