Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
2 wall walks
30Sec Reverse Plank
10 bar taps
B: Hand Stand / Pull Ups
3-4 Sets
HS to Pirouette x 1:00 practice
rest 1:00
Wide Grip Pull Up x 6-8 (weighted if possible)
rest 1:00
C: Metcon (No Measure)
EMOM 20:00
1: Erg 40 sec @ 1.5x bodyweight
2: 20 Sec Max Pull Ups
3: Shoulder Taps x 30 sec 4: Run 80-120 Yards on turf
5: Rest