Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
run 150
10 hanging hip touch(5 per)
10 scorpion stretch ( 5 each way)
B: Metcon (No Measure)
3-4 sets
SA DB Row x 8 per (heavy)
rest
Seated Barbell Press x 6-8 @ 21×1
rest
C: Metcon (Time)
For time with partner:
Run 200 together
30 PU
Run 200 together
40 Push Up
Run 200 together
60 Air Squat
x 2 rounds
*Split Gymnastic work between partners.
*Split work strategically so one partner isn’t always coming in from run with huge rep scheme or headed out to run after huge rep scheme