Deep River Fit – CrossFit
A: Warm-up (No Measure)
Ankle and Hip Mobility then..
3 sets of:
20 sec in bottom of squat
10 reverse lunge and reach (5 per)
5 Back Squat
B: 1 Rep Max Bench
Every 2:00 for 12:00
1 rep max squat
Rep Scheme:
3-2-2-1-1-1
Find a working max for the next block. Be humble in your approach.
C: Partner Back Extensions x 12-15 (3 sets )
rest 1:00
D: Metcon (AMRAP – Reps)
3 sets for max reps:
1:00 WB
1:00 Burpee to Target
1:00 SA Clean and Jerk (switch every 5) (50/35)
1:00 rest