Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
10 Bear to Bridge
10 Bar Tap
30-45 sec Reverse Plank Hold
B: Metcon (No Measure)
3-4 sets
Ring Dip x 8-10 @21×1
rest 1:00
HSW Practice x 1:00
rest 1:00
Pull Up x 5-7 (weighted if possible)
rest 1:00
C: Metcon (No Measure)
EMOM 20:00
1: Run 150m
2: 1 Round Cindy
3: Burpee DB Box Step Over x 5-6(50/35)
4: High Low Plank x 30 sec
1 Round of Cindy =
5 Pull Ups
10 Push Ups
15 Air Squats