Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 round:
8 Standing Ext Rotations
6-8 Close Grip Bench
B: Bench Press
2×3 warm up
3 @ 70%
3 @ 80%
3 @ 90%
Rest 1:00
C: Rear delt fly x 8-10 (3 sets )
Rest 1:00
D: Metcon (No Measure)
EMOM x 20:00
1: DB Push Ups x 30 sec
2: run 150m
3: DB KBSwing (24/16kg)
4: 10-12 TTB
5: rest
1: push ups on dumbbells
2: you should be back at KB’s without rushing
3: use two KB’s that you can confidently swing
4: no more than 2 sets
5: don’t lay on the ground