Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 sets:
Low bar Shoulder Felxion x (10 breaths)
Bench Elevated Ext Rotation x 8 per
10 Reverse Lunge with reach
B1: Split Jerk
5 x 1.1
split jerk
-pause in dip
-pause in receiving
x 2sec per position
*rerack and rest 10 sec after each rep
B2: Change of Direction
3 skater Jumps
into..
square foot landing
x 4 reps
2 lateral jumps
after the last jump, turn and land square on two feet.
C: Metcon (No Measure)
Row 500/400
20 Push Press (75/55)
15 Box Jump/Step Down
x 3 sets
rest 1:1 with partner
*No interval should take longer than 4:00