Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
45 sec hollow rock/hold
10 bar taps
30 sec dip stretch(breathing emphasis)
B1: Ring MU Complex (3-4 sets )
Ring Support Hold x 5 sec
Dip Negative x 5 sec
Bottom of Dip x 5 sec
x 2 reps
rest 1:00
B2: Pull Ups x 6-8 (weighted if possible) (3-4 sets )
rest 1:00
C: Metcon (Time)
With partner:
1 round of:
14/12 cal erg
7 MU
+
1 Round of:
14 DB Hang Clean and Jerk(switch at 7) 7 MU
complete 3 sets per partner
(rounds no longer than 2:00)