Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 rounds:

10 bar taps

10 bear to bridge

10 DB Pull Over

B: Metcon (No Measure)

3 sets

Pronated Pull Up x 5-6 (weighted if possible)

rest 1:00

Parrallette Push Ups x 6-8 @ 31×1

rest 1:00

HSW Practice x 1:00

rest 1:00

C: Metcon (Time)

For time with Partner:

Run 1600m (relay style)

16 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

(partners rotate every 2 rounds)

run 1600m (relay style)

*30min CAP
If you did not do weighted pull ups DO NOT WEAR a weight vest.

If athletes choose to wear a vest, wear a vest for first half of workout only.

*Reps will be scaled so that each athlete is completed a round in roughly 40 sec maximum.

ex: 3-6-9

Leave a Reply