Deep River Fit – CrossFit

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A: Warm-up (No Measure)

2 min goblet hold then

3 rounds of:

10 Squating T Spine rotations

KB Gut Smash in Psoas 10 breaths Per side
lying face down, place KB in gut just above hip bone. Breathe in and out sinking onto KB for 10 breaths per side

B: Front Squat

In 10 min find a moderate to heavy triple.


3×3 @ 85% of triple
rest 1:00

C: SL Barbell RDL x 8 per (3 sets )

rest 1:00

D: Metcon (Time)

row 500m x 3 sets @ 90-95%

rest 3:00 b/w

All scores to white board

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