Deep River Fit – CrossFit

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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