Deep River Fit – CrossFit

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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


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

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