Deep River Fit – CrossFit
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