8/3/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

half kneeling wall windmill x 5 per

SA Ring Row x 5 per per

20 band pull aparts

B: Metcon (No Measure)

4 sets

DB Bench x 10-12

rest

Inverted Ring Row x 10-12 @ 21×1

rest

C: Metcon (No Measure)

25:00 EMOM

1: Run 150m

2: Weighted Plank x 40 sec

3: Row 14/12 cals

4: Weighted Wall Sit x 40 sec

5: 1 Round Cindy
1 round Cindy =

5 pull up

10 Push Up

15 air squat

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