9/21/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

4 rounds of:

10 Bar taps

2-3 Wall Walks

B1: 4 sets of: Wall facing plate walks x 30 sec (4 sets )

1) Perform wall walk

2) Nose facing wall with only toes making contact with wall

3) hands outside plate then walk hands one at a time on top of plate going back and forth 30 secs

rest 1:00

B2: Pull Up Negatives x 4-5 @ 41A1 9weighted if possible) (4 sets )

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

14 min amrap

10 BJO

16 PU

48 DUBS

*partners alt movements

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