1/28/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

2 Min erg

10 Hip circles (fwd and reverse)

30 sec front squat hold

10 bar taps

then..

Standards explanation by coach.

B: Metcon (Time)

“Open Workout 21.3”

For total time:

15 front squats (95/65)

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

*15 min CAP*

SCALED:

For total time:

15 front squats (65/45)

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

*15 min CAP*

C: Metcon (No Measure)

In time remaining..

Athletes’ choice:

1) Work on lift of choice

2) 3 sets of single arm pulling (ring or DB)

3) 3 sets of Prone Cobras or ITY’s

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