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 per

B: Metcon (No Measure)

1:00 max strict pull ups

.. into

4 sets of:

elevated ring row x 8 @21×1

rest as needed

tricep kick backs x 10 per

rest as needed
Complete max strict pull ups using exact same band you used durinh first test. No changes.

C: Metcon (AMRAP – Rounds and Reps)

6 min to get as far as possible



Abmat Sit Up

rest 2:00

Complete same rounds and reps for time.

(round down to nearest round completed)

D: Metcon (No Measure)

10 min mobility

Coaches’ choice

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