Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
10 seated wall slides
10 Hanging Hip Touches
50 Ft Bottoms Up KB Carry each
B1: Standing DB Shoulder Press x 8-10 (heavy) (4 sets )
rest 1:00
B2: Weighted Pull Up x 6-8 @ 21×1 (4 sets )
rest 1:00
C: Metcon (No Measure)
EMOM 20:00
1: 8 Pull Ups 8 Push Ups 8 Air Squat
2: 14/12 cal erg
3: SA Farmers Carry (20 yards right/20 yards left)
4: High/Low Plank x 30 sec
Athletes looking to Rx the workout “Murph” for Memorial Day..
Wear your weight vest during this workout for the first 3 rounds then go without for the last two.
Baby steps.