Deep River Fit – CrossFit
A: Warm-up (No Measure)
2 sets
10 bear to bridge
50 Ft Suitcase/OH carry each side
10 min
Nuetral/Arch/Hollow Demo
into
Kipping Pull Up off box drills
B: Metcon (No Measure)
2-3 sets:
HSW Practice x 1:00
rest
2 Kipping PU + 2MU
x 2-3 sets
rest
30-45 sec Hollow Flutter Kick
rest
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.