Deep River Fit – CrossFit
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