2/11/22

Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 sets:

ITY’s x 6 per

10 bear to bridge

30 sec jump rope

then..

3 rounds:

30 sec erg @ 90%

2 wall walks

30 dubs

B: Metcon (AMRAP – Reps)

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min.

Scaled:

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min.

C: Metcon (No Measure)

3 sets of:

5 weighted shoulder swimmers (slow)

rest

8 SL RDL per side

rest

8 SA Pendlay row per side w/ KB

rest

Leave a Reply