Deep River Fit – CrossFit

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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