1/28/21

Deep River Fit – CrossFit

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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.

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