12/13/21

Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

5-10 min ski erg instruction

3 rounds:

Bike 30 sec

Ski 30 Sec

DB Snatch 30 sec (switching every 5 reps)

B: Metcon (Distance)

Teams of 3

3:00 ON 1:00 OFF x 3 sets

1) Max Distance Bike

2) Max Distance Ski

3) Max Rounds of:

20 DB Snatch (5 per)

20 SA Rvs Lunge in place
Score is Max Meters on Ski and Bike erg for team.

C: Warm-up (No Measure)

10-12 Min Mobility

1) Lacrosse ball

2) Banded Distraction

3) Foam Roll

4) Passive Stretch

Leave a Reply