Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
1 wall walk to hold x 10 deep breathes
10 wrist rocks
10 paralette shoot throughs
B1: Muscle Up Transitions x 1
3 belly to bar
3 jumping Muscle Up
OR
2-3 Strict Ring Muscle Ups
B2: HSW Practice x 1:00 (4 sets )
rest 1:00
B3: Hollow to Arch Rolls x 45 sec (4 sets )
rest 1:00
C: Metcon (AMRAP – Reps)
In teams of 3.
One person working at a time:
Erg 3:00 Max Distance
–3:00 max HSW or Wall Walks
Erg 3:00 max Distance
–3:00 max Muscle Ups
Erg 3:00 max distance
Score is smallest distance erged from all 3 distance intervals.