Deep River Fit – CrossFit
A: Warm-up (No Measure)
Erg 8 min – At top of every min sprint 10 sec. then..
3 sets:
10 breathes global ext
10 bear to bridge
10 lying round houses into..
3 sets:
erg 30 sec hard
10 DL
5 BFB (building in weight). Rest to full recovery each round
B: Warm-up (No Measure)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Bar-facing burpees
#225 / #155
Time cap: 10 minutes
C: Warm-up (No Measure)
Use remaining time for soft tissue work/mobility
OR
Dumbell accessory work of choice.