Deep River Fit – CrossFit
A: Warm-up (No Measure)
then: 3 rounds of:
5 SA Ring Row per side
1 TGU per side
B1: Pull Ups (3 sets )
30 sec pronated
30 sec Supinated
B2 : Seesaw DB Bench x 8-10 per (3 sets )
B3: Reverse Plank x 30-45sec (3 sets )
C: Metcon (AMRAP – Rounds and Reps)
15 min amrap of:
10 PU (3 per person)
15 Air squat
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.