10/1/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

30 sec ankle smash per side

30 sec OHS hold

30 sec star plank per side

B: Metcon (No Measure)

3-4 Sets

3 BTN Push Press 3 OHS @ 31×1

rest 1:00

Bent Row x 8-10 heavy

rest 1:00

DB Skull Crushers x 12-15

rest 1:00

C: Metcon (No Measure)

EMOM 15:00

1:erg 14/12

2: 6-8 pistol per side

3: 1-2 RC

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