Deep River Fit – CrossFit
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