Deep River Fit – CrossFit

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A: Warm-up (No Measure)

2 sets

10 bear to bridge

50 Ft Suitcase/OH carry each side

10 min

Nuetral/Arch/Hollow Demo


Kipping Pull Up off box drills

B: Metcon (No Measure)

2-3 sets:

HSW Practice x 1:00


2 Kipping PU + 2MU

x 2-3 sets


30-45 sec Hollow Flutter Kick


C: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP w/ partner:

10 TTB

8 BJO(stepdown)

4 MU

Run 80 yards turf

*partners roate full rounds
*muscle up scaling: choose best unbroken set that is REPEATABLE. If its one do one and every round complete it to perfection.

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