Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
30 sec ankle smash per
10 hip swivel to ext (5 per)
1 TGU
B: Front Squat 4 x 5 (4 sets )
Build to a tough 5. Nowhere near a max.
rest 1:30 between
C: Metcon (No Measure)
20 Min EMOM
1: 15 Wall Ball
2: PC 155/105 x 8-10
3: Bike 14/12 cals
4: rest