Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

5 kneeling wall windmills per

30 sec wall facing HS Hold

30 sec ankle smash per

B: Metcon (No Measure)

3-4 Sets

HS to Pirouette x 1:00

rest as needed

Wide Grip Pull Up x 6-8 (weighted if possible)

rest as needed

C: Metcon (No Measure)

EMOM 20 Min

1: 8 SB OS

2: 30 sec HSPU

3: 10 Pistol or 15 air squat

4: rest