Deep River Fit – CrossFit
Warm Up
8 Min Erg
3 Sets:
5 Half Kneel Wall Windmill per side
5 Inch worm to downward dog (in place)
then..
3 sets:
30 sec Jump Rope
10 Bar Tap
8 Goblet Squat
Conditioning
“Open Workout 20.2”
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters (50/35)
6 toes-to-bars
24 double-unders
Scaled:
Thruster (35/20)
Hanging Knee Raise
Single Unders
Recovery
10-12 Min Passive Strecth