Deep River Fit – CrossFit

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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