Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
10 Squat to Stand
5 Muscle Clean
5 FS
B: Metcon (No Measure)
10-15 Minutes Barbell Cycle Drills for PC
(no more than 115/75)
then..
3 rounds per partner of
15 sec No Touch PC
then..
3 rounds per partner
15 sec Hip Contact PC
C: Metcon (No Measure)
8 PC
8 FS
Max Wattage Erg
-rest to full recovery-
5 sets per partner
Max Wattage
Athlete ergs until they see max wattage on the erg then terminate the set.
Ex: Bike Erg 1000w until it then drops below that “max” wattage for you.
D: Warm-up (No Measure)
Mobility in time remaining.
-foam roll
-lacrosse ball
-banded distraction
-ankle smash
-thoracic stretch