Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 beat swings

30 sec erg(hard)

30 sec Shoulder Flexion stretch in rig

B: Max Weighted PU

In 10 min:

find 1 RM weighted pull up
Scaled athletes:

5 pull ups every 2:00

C: Metcon (No Measure)

3 sets:

Wall Facing Plate Walks x 30 sec

rest 30 sec

SA DB Row x 8 per

rest 30 sec
Plate Walks = hands outside of plate. One hand steps up onto plate followed by the other. Up and down for 30 sec

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