11/30/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets:

wall facing HS Hold x 30 sec

3 KB Snatch Per Side

side plank x 30 sec per

B: Metcon (No Measure)

3-4 sets:

2 Rope Climbs

Per side:

3 KB Snatch

3 Reverse Lunge

3 Push Press

Weighted Pull Up x 4-5

C: Metcon (No Measure)

15 min AMRAP w/ partner

HSW 50 Ft

Double DB/KB Lunge 50 ft

Strict Pull Up x 8-10

*partners alternate movements
Athletes:

-Think quality over rushing through this.

Pick a sensible HSW length or do 2-3 wall walks

-Choose your own weight for lunges

-Spend No more than 30-40 sec doing pull ups. Scale accordingly

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