Deep River Fit – CrossFit
A: Warm-up (No Measure)
2 sets
10 bear to bridge
50 Ft Suitcase+ OH carry each side
into
10 min
Nuetral/Arch/Hollow demo
Kipping Pull Up off box drills
B: Metcon (No Measure)
2-3 sets:
Wall Facing Shoulder Taps x 20-30 sec
rest
(3 Kipping PU + 3 MU) x 2-3 sets
rest
30 sec Hollow Flutter Kick
rest
(3 Kipping PU + 3 MU)
*pause with chin over the bar in each pull up
*scale to 6 kipping pull ups using a box or band for assistance
C: Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
Ski or Row 24/20 cals
16 HSPU
160 yard Turf Run
8 Muscle Up
*split work with partner