Deep River Fit – CrossFit
A: Warm-up (No Measure)
5-10 min
Rowing Instruction/Warm Up
Understanding Force Curve
B: Metcon (No Measure)
5-10 rower instruction (power curve understanding) 4 sets 4:00 ON 4:00
with partner
At top of each min “Power 10’s”
Power 10’s
10 Hard Strokes at 90% at identical pace.
*Learn the rower*
C: Metcon (No Measure)
Cash Out Abs
3 sets:
Hollow Hold 30 sec
Side Plank 30 sec per 1:00 Plank
rest 1:00 b/w