12/20/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets:

10 Lying high kicks per side

10 Roll to Straddle Stretch x 10

Birds Dogs x 10 Per

3 rounds:

erg 15 sec hard

45 sec recover

B: Metcon (No Measure)

3:00 ON 3:00 OFF Row/Bike/Ski

2 rounds per erg

1:30 85%

1:00 90%

:30 95%

After second round immediately rotate to next erg.

C: Warm-up (No Measure)

3 rounds:

partner Side Lying Sorenson Hold x 30-45 sec per

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