12/6/21

Deep River Fit – CrossFit

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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

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