Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds:
Half Kneel Wall Windmills x 5 per
10 Breathes Global Ext
10 Bent Over Row (45/35)
B: Metcon (No Measure)
4 sets
Bent Over Row x 6-8
rest as needed
Seated DBL DB Press x 6-8
rest as needed
C: Metcon (Distance)
3 Sets of:
2:00 Row
2:00 Box Push
2:00 rest
(lowest amount of meters rowed during an interval to white board)
On box push, athletes look to rest 10 -15 seconds after each 40 yard push. Look for quick bursts.