Deep River Fit – CrossFit
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
5-10-15-20…
DUBS
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