Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets of:

10 Hip Swivel to Ext

8 GM

30 sec FLR

B: Deadlift

In 10 Min build to a heavy 2 rep DL

then..

2×3 @ 95% of that Deadlift

C: Prone Cobras x 8 (slow and controlled) (3 sets )

rest 1:00

D: Metcon (AMRAP – Reps)

1:00 ON

1:00 OFF

x6 sets per

(partners alternate Minutes)

30 sec of DL

30 sec of Single DB Box Step Up (50/35)

*post lowest amount of DL lowest amount of Box Step Ups