Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
10 breaths global ext
10 Half Kneel Wall Windmills (5 per)
10 KBS
B: Metcon (No Measure)
3-4 sets
Bent Row x 8 (heavy)
rest 1:00
Seated DB Press x 8 (heavy)
rest 1:00
Nose to Wall HS Hold x 45 sec
rest 1:00
C: Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP (alt full rounds)
12 KBS
6 HSPU
rest 2:00
8 Min AMRAP
4 Burpee to target
8 CTB Pull Up
12 Air Squat