Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 breathes global ext

Bench Elevated Ext Rotation x8 per

Roll to Straddle Stretch x 10

B: Metcon (No Measure)

3-4 sets

Max Chin Over Bar Hang

rest 1:00

SA DB Row x 8-10 (heavy)

rest 1:00

Hollow Rock/Hold x 45 sec

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

With partner:

12 min AMRAP

4 Burpee Muscle Up

40 yard box Push

(rotate full rounds)

8 Strict HSPU

(partners alternate movements)

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