4/4/22

Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds:

10 Reverse Lunge with reach

10 Banded Face Pulls

5 Bench Press

B: Bench Press

2×5 warm up

3×5 @ 40%-50%-60%

C: Metcon (AMRAP – Rounds and Reps)

28 min AMRAP w/ partner

You Go – I Go

100m run per

200m

300m

400m

300m

200m

100m

into..

Max Rounds of “Cindy”

5 Pull Up

10 Push Up

15 Air Squat

(alt full rounds)
Wear a watch or run with your phone.

Look to complete your runs within the following time domains:

30 sec – 100m

1:00 – 200m

1:30 – 300m

2:00 – 400m

Once you get inside:

Scale to have repeatable 40-45sec rounds

Scale every movement into a rep scheme and movement standard that is repeatable and with movement integrity. (make it look pretty)

Athletes w/ vests:

Wear your vests for the run only today.

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