Deep River Fit – CrossFit
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