Deep River Fit – CrossFit

Warm Up (No Measure)

3 sets:

Seated DB Ext Rotation x 8 (slow)

3 wall walks

10 hip swivel to Ext (5per)

B (No Measure)

3 sets

Chin Over Bar Hang x amsap

rest 1:00

HSW Practice x 1:00

rest 1:00

Ring Dip x 8-10

rest 1:00

C (No Measure)

2-3 sets

1) 3:00 AMRAP 6 CTB PU 10 WB (20/15)

2) 3:00 Max Cal Bike

3) 3:00 rest