6/1/21

Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds of:

10 hip circles each way

Back squat x 6-8

30 sec star plank per side

B: 1 RM Back Squat

Every 2:00 for 12:00

set 1 – 5 reps

set 2 – 3 reps

set 3- 1 rep

set 4 – 1 rep

set 5 – 1 rep

set 6 – 1 rep
*remember athletes, look to gain a training max from this. PR’s will come down the road.

C: Metcon (Time)

For time:

1k Row

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