4/16/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

5 half Kneeling Press per side

30 sec ankle smash per side

4 barbell split jerks

B: Jerk Complex (5 sets )

5 sets of:

1 Push Press

1 Push Jerk

1 Split Jerk
rest 1:00

C: Change of Direction (3 sets )

ladder trips x 6

+

Side Skiers x 15-20 sec
rest as needed

D: Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

6 400’s (relay style) into..

alt full rounds:

5 HSPU

10 pistol (5 per)

5 BBJO
athletes, look to hold a 2:00 400m pace.

Scale if necessary

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