3/16/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

run 400m

then: 3 rounds of:

5 SA Ring Row per side

1 TGU per side

run 150m

B1: Pull Ups (3 sets )

30 sec pronated

Rest 10

30 sec Supinated
Rest 1:00

B2 : Seesaw DB Bench x 8-10 per (3 sets )

Rest 1:00

B3: Reverse Plank x 30-45sec (3 sets )

Rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

15 min amrap of:

6 rounds

5 PU

10 PU (3 per person)

15 Air squat

Into..

run 400m together
Both athletes will exchange full rounds of the pull ups, push ups and air squats.

They will both run 400m which concludes that round.

They will repeat this for 15 min.

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