Deep River Fit – CrossFit
A : Metcon (No Measure)
3sets
10 breaths at global ext
20 sec goblet hold
10 lying roundhouses per side
then..
2 sets
row fast 30 sec
6-8 DL moderate weight
rest as needed
row fast 30 sec
10-12 wallballs
row fast 30 sec
8-10 handstand push ups
rest to recovery
B: Metcon (Time)
Open Workout 16.4
13 min AMRAP
55 Deadlifts (225/155)(135/95)
55 Wallballs (20/14)
55 Cal Row
55 HSPU or HR Push Up
Athletes:
As soon as the first athlete completes there wall balls the next athlete begins.
Send the faster athletes first.
– If any weights or movements are being scaled then all movements are being scaled to mimic the proper stimulus for the workout.
– If you can’t complete a handstand push you will do hand release push ups AND the scaled DL weight.
-Perform 3 Sets of if time permits:
Barbell GM x 8
Strict TTB x 6-8
Half Squat Pistols from Box x 10 per (slow)