9/7/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

Half Knee Wall Windmill x 5 per PVC SHoulder Flexion Stretch in rack x 30 sec

B1: Wall Facing HS Hold x 30-45 sec (3-4 sets )

rest 1:00

B2: Seated SA Arnold Press x 8 per (3-4 sets )

Hold one DB in front rack position complete 8 on one side and 8 on the other
rest 1;00

B3: Ring Row x 6-8 @ 31×1 (3-4 sets )

rest 1:00

C: Metcon (No Measure)

Alt full rounds with partner

8 min amrap row 300m/250m

24ft HSW OR 12 Plate Chest to OH (challenging weight)

rest 2:00

Bike 600m/500m

2 best unboken sets of strict PU or 6 reps total

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