Deep River Fit – CrossFit
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