Deep River Fit – CrossFit

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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.