Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

Wall Facing HS Hold x 30 sec Hollow rock x 30 sec

Dead hang x 30 sec

B1: MU Practice (3 sets )

Band Assist MU Turnover x 3

+

4-5 Dips OR 15 sec Ring Support hold
rest 1:00

B2: HSPU Practice x 1:00 (3 sets )

rest 1:00

B3: Pull Ups x 4-6 (weighted if possible) (3 sets )

rest 1:00

C: Metcon (Time)

4 sets of:

15 HSPU into

300/250m row sprint

rest to full recovery
*post slowest time to board