Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds:

10 scap pull ups

30 sec front lean rest on rings 30 sec adductor plank per side

B: Metcon (No Measure)

3-4 sets

Pull Ups x 5-7 @ 41A1 (weighted if possible)

Rest 1:00

Parrallette Push UP x 8-10 @ 31×1

Rest 1:00

Hollow to Arch rolls x 30 sec

Rest 1:00

C: Metcon (No Measure)

6 MIN AMRAP

30 DUBS

8 CTB PU

rest 1:00

6 MIN AMRAP

Run 80 yards

12 reverse lunge

rest 1:00

6 MIN AMRAP

Bike 500/400m

10 push ups