Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

30 sec ankle smash per side

10 squat t spine rotation (5 per)

8 Prone Cobras (slow)

B1: Front Squat x 5 (4 sets )

rest 1:00

B2: Foot on Wall RDL x 8 per (4 sets )

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

3:00 ON 1:00 OFF x 4

9 FS (95/65)

9 PC

9 TTB

*pick up where you left off each round