Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 sets:
20 sec hollow rock
20 sec arch rock
20 sec dip stretch
2-3 wall walks
B: Metcon (No Measure)
3 sets of:
A) 2-3 reps
5 sec ring support hold
5 sec ring dip neg
5 sec bottom of dip
B) HSPU x 1:00
C) Pull Ups x 4 – 5
Weighted if possible (heavy)
C: Metcon (Time)
4 rounds for time:
100 Dubs
20 thrusters(95/65)
10 Muscle Ups
Partners split work however