6/8/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

45 sec hollow rock/hold

10 bar taps

30 sec bottom of dip stretch(breathing emphasis)

B1: Ring Complex (3 sets )

Ring Support Hold x 5 sec

Dip Negative x 5 sec

Bottom of Ring Dip x 5 sec

x 2 – 3
rest 1:00

B2: Pull Ups x 6-8 (weighted if possible) (3 sets )

rest 1:00

B3: Wall Facing HS Hold x 30-45 sec (3 sets )

rest 1:00

C: Metcon (Time)

With partner FT:

2 rounds of

14/12 cal erg

14 CTB Pull Up complete

3 sets per partner

(rounds no longer than 2:00)
Athlete 1 will complete 2 rounds of the above couplet before tagging in teammate.

Each Athlete will complete 3 sets total.

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