Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
10 Plate to Chest RDL’s
30 sec jump rope
5 Half Kneelig Wall Windmills per arm
*pull plate firm to chest and hold against chest while hinging at hip
*Knee closest to wall is down and palm slides on wall creating circle all the way up and around behind you then back again
B: Deadlift x 5 (4 sets )
rest 1:00
C: Prone Cobras x 8 (slow) (3 sets )
rest 1:00
D: Metcon (No Measure)
EMOM 20:00
1: 8 DL(155/105) + 6 BFB
2: DUBS x 40 sec
3: Wallball x 15
4: Erg 12-14/10-12 cals
5: rest