Deep River Fit – CrossFit
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.