Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

erg 1:00 hard

run 40 yards on turf

5 bar tap

6 T push Up

10 squat jumps

B: Metcon (Time)

15 min emom

1: 1 round Cindy

2: Run 200

3: rest

Rest 2:00


1 Round Cindy

run 200
Athletes that have weighted pull ups.

Wear vest for first portion only.

Scale reps to fit each round into a 30-40sec round.

C: Warm-up (No Measure)

Team Stretch 10-15min

Breathing focused

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