Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
10 bar taps
8 burpees to target
6 jump lunge
B: Metcon (No Measure)
7 min amrap
7 burpee to target
7 bar muscle up
rest 3:00
7 min amrap
1 RC
10 DB Bench
rest 3:00
7 min amrap
20 forward lunge
20 abmat sit ups
Done as individual
Rope climb when rope come available.
Use DB’s that first set is unbroken.
Get your accessory work in before leaving building.
C: Warm-up (No Measure)
3 sets:
10 hip swivel to ext
8 prone cobras (slow)