1/6/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

5 hip touches per side

10 breaths global ext

30 sec hollow rock

B: Metcon (No Measure)

4 sets

Muscle Up transitions x 2-3 complexes

(3 bar to belly, 3 transistion to support)

rest 1:00

Strict HSPU x 6-8 @ 21×1

rest 1:00

C: Metcon (No Measure)

1:00 ON 1:00 OFF

x7 sets

DUBS x 30 sec

MU x 30 sec

(scaled is ring row or scaled version of pull up)

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