Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

Banded Lateral Monster Walk x 20 steps each way

30 sec ankle smash per side

5 squats (building)

B: Back Squat

3×5 @ 40%-50%-60%
rest 1:00

C: Metcon (No Measure)

Tabata Squat Jump (bodyweight)

20 sec ON 10 Sec OFF x 8 sets

D: Metcon (AMRAP – Reps)

In teams of 3

3 rounds total for Max Reps as team.

1:00 max cal row

rest :30

1:00 Max Dbl KB Reverse Lunge

rest :30

1:00 max DUBS

rest 2:00
-each athlete pick a station

-upon leaving that station, tell the next partner what number you are on

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