12/14/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

Seated Wall Slide x 10 Hanging Hip Touch 5 per Half Knee Bottoms Up KB Press x 5 per

B: Metcon (No Measure)

3-4 sets of:

Weighted Pull Up x 5 Supinated 5 Pronated +

rest 1:00

Plank 1:00

Side Plank 1:00

Side Plank 1:00

rest 1:00

Seated DB Press x 8-10

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

14 min amrap

15 ttb

12 BJO

9 HSPU

partners rotate full rounds

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