Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
10 Bear to Bridge (5 per) 30 sec HS Hold
30 Sec Hollow Rock/Hold
then..
10 Min HSPU Drills
B: Metcon (No Measure)
3-4 Sets
1:00 HSPU Practice( Strict or Kipping)
rest 1:00
Strict Pronated PU x 4-5 (weighted)
rest 1:00
C: Metcon (AMRAP – Rounds and Reps)
50 HSPU
40 PU
300m run together
20 Burpee to target
15 min amrap w/ partner
Split work however.
*5 Min Cap on HSPU