Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

30 sec hollow rock

30 sec arch rock

30 sec Bridge Hold (feet on bench) OR 30 sec Global Ext

B: Metcon (No Measure)

3-4 sets

Feet Elevated Ring Row x 8 @ 21×1

rest 1:00

Wall Facing HS Hold x 35-45sec

rest 1:00

Hanging L Sit AMSAP

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

With partner alternating full rounds:

14 Min AMRAP

30 DUBS

12 TTB/4 Strict PU

(alternate each round between TTB and Pull Up)