4/11/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

30 sec ankle smash per

10 hip swivel per side

5 squats (building)

B1: Squats

2×5 Warm Up

3×5 @ 65%-75%-85%
Rest as needed

B2: SL RDL X 8-10 per @21×1 (3 sets )

C: Metcon (AMRAP – Rounds and Reps)

Tabata Squats

20 sec on 10 sec off x 8 rounds (barbell or unweighted)

Rest 3:00

12 min AMRAP

12 DB Hang Snatch (50/35)

24 DUBS

(alt full rounds)

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