5/16/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

Run 150

10 Leg Swings Lateral

10 Leg Swings front to back

8 Air Squats

6 Beat Swings

4 T Push Ups

B: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

run 800m together

alt full rounds of:

5 pull ups

10 Push Ups

rest 2:00

12 Min AMRAP

run 800m together

alt full rounds of:

15 air squats

10 push ups

rest 2:00

12 min AMRAP

run 800m together

alt full rounds of:

5 pull ups

15 air squats
*Run should be conversation pace only!

*Do your reps look good? Period.

*Is what you’re doing sustainable for the cumulative time domain for this workout?

C: Warm-up (No Measure)

Walk 5 min on turf or outside

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