Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

10 hip swivel to ext (5per)

10 cossack squat (5per)

10 strokes on rower (identical)

B: Back Squat

2×5 warm up

3×5 @ 65%-75%-85%
Rest as needed

C: Shrimp Squat 3×8 per

Rest 1:00

D: Metcon (AMRAP – Reps)

12 min AMRAP w/ partner

Max Distance Row

Max Wallball

*2 scores to whiteboard
– Both athletes can work at the same time

– pace accordingly

– establish a plan that fits your team’s abilities

– keep it simple

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