4/22/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

30 sec hollow rock

30 sec arch rock

10 hanging hip touches

5 Bottoms up KB press per in split jerk stance

B: Metcon (No Measure)

5 sets:

Weighted Pull Up Negatives x 4

@ 41A1

rest as needed

Seated DB Press x 6-8 (heavy)

rest as needed

C: Metcon (Calories)

3:00 on 3:00 off x 3 sets

15 WB 10 CTB x 2 rounds

into

max cal erg time remaining

*be on the erg no later than 1:00 mark*

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