11/15/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 round:

quadruped t spine rotation x 8 per

reverse plank x 30’sec

dead hang x 30 sec (deep breaths)

Then..

HSPU Drills

B: Metcon (No Measure)

3-4 sets

1:00 kipping HSPU Practice (deficit if possible)

Rest 1:00

Rings to chest PU X 4-5 @21×1

(False grip)

Rest 1:00

C: Metcon (Time)

For time:

3 rounds per partner

70 DUBS

30 KBS (32/20kg)

10 HSPU (deficit if possible)

(Partners alternate rounds)

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