5/27/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

10 Hollow banded pull downs

6-8 Ring Dips

30 sec Jump Rope

B: Metcon (No Measure)

3 -4 sets

Muscle Up Complex x 1

( 3 bar to belly + 3 turnovers to catch position)

rest

Ring to Chest Pull Up x 6-8 @ 21×1 (false grip)

rest

Pike Ups on Rower x 6-8 @ 21×1

rest

C: Metcon (AMRAP – Reps)

3 rounds

2:00 ON 2:00 OFF

Erg 20/16 cals

Max Dubs

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