3/28/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

Run 300m then

3 rounds:

10 lying Round House

30 sec goblet hold

5 squats @21×1

B: Squat

2×5 Warm Up

3×3 @ 70%-80%-90%
Rest as needed

C1: SL Glute Bridge x 10 (pause at top) (3 sets )

C2: Weighted Toe Touch x 50 (3 sets )

D: Metcon (Time)

For time:

10 KBS

10 Goblet Squats

10 FR Reverse Lunge(5per)

run 300m

x 5 sets

Rest 1:00 between sets
Athletes:

-Look for sustainability

-Choose a KB that seems light for you.

-scale the 300m run if it takes you longer than 2:00

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