Deep River Fit – CrossFit

View Public Whiteboard

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