Deep River Fit – CrossFit

View Public Whiteboard

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.

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