4/21/21

Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Run 400m into:

10 scap pull ups

8 Prone Pass throughs

6 inch worms

B1: Pull Ups x 4-5 (weighted if possible) (3 sets )

rest 1:00

B2: Seated Dbl KB/DB Press x 8-10 (3 sets )

rest 1:00

B3: Band Pull Aparts x 15-20 (3 sets )

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

Run 400m

4 rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squat
Athletes w/ vests

If you plan to train with a vest, wear the vest for the first 10 min only!

We will build tolerance as we go.

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