Deep River Fit – CrossFit
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