1/12/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

30 sec hollow rock

10 bird Dogs (5 per)

ITY’s x 8 each way

B: Metcon (No Measure)

4 sets

Inverted Row x8 @ 21×1

rest 1:00

Seated DB Press x8 (heavy)

rest 1:00

FC x 1:00 (heavy)

rest 1:00

C: Metcon (No Measure)

15 Wallball

80 Yards on turf

10-12 TTB

Every 3 min for 12:00

(individual)

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