6/18/21

Deep River Fit – CrossFit

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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

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