7/11/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

Arch and Hollow on Floor –

Neutral/Arch/Hollow on box x 2 rounds then.

3 rounds:

wall facing HS Hold x 30-45sec

10 Beat Swing

B: Metcon (No Measure)

3 sets:

Chin Up x AMRAP 1:00

rest 1:00

Weighted Plank x 1:00

rest 1:00

Strict HSPU x 8-10

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

-alt full rounds

6 HSPU (strict if possible)

8 Dbl DB Step Overs (50/35)

32 Dubs

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