8/3/21

Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds of:

45 sec hollow rock/hold

10 bar taps

30 sec dip stretch(breathing emphasis)

B1: Band Assist MU Turnover x 4-5 (3 sets )

rest 30 sec

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

rest 1:00

B3: Pull Ups x 6-8 Weighted if possible (3 sets )

rest 1:00

C: Metcon (Time)

*Repeat from 6/8/21

1 Set of:

2 rounds

14/12 cal erg

14 CTB Pull Up

complete 3 sets per partner

rest 1:1
(rounds no longer than 2:00)

Partner A performs 2 rounds then partner B 2 rounds. That is 1 set.

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