5/25/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

Erg 250

5 shoulder swimmers (slow and controlled)

Prone partner shoulder flexion x 30sec

B: Metcon (No Measure)

3 sets

2-3 rope climbs

Rest 1:00

6-8 wall facing handstand pirouttes(1/4 turn)

Rest 1:00

Renegade row x 6-8 per

Rest 1:00

C : Metcon (AMRAP – Rounds and Reps)

10 min amrap

250 row

10 push ups

(Alternate full rounds)

Rest 2:00

10 min amrap

Run 200m

15 air squats

(Alternate full rounds)

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