2/9/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 bar tap

10 Step Ups

30 sec hollow rock

30 sec arch rock

B: Metcon (No Measure)

4 sets

3 bulgarian snap pulls into receving position

x 3 rounds

rest 1:00

Box Dips x 8-10

OR

5 sec at support

5 sec descent

5 sec in bottom

x 2 rounds

rest 1:00

Weighted Plank x 1:00

rest 1:00

C: Metcon (Time)

8 rounds FT:

4 MU

12 Single KB Step Up (24/16kg)

4 MU

6 BBJO

*time cap 16:00*

*alt full rounds

*each partner completes 4 rounds each

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