Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
10 Standing Shoulder Rotations
30 sec Jump Rope
4-6 Close Grip Bench(increasing weight)
B: Bench Press
2×5 Warm Up
5 @ 40%
5 @ 50%
5 @ 60%
rest 1:00
C: Rear Delt Fly x 8 per (3 sets )
rest 1:00
D: Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP of:
200 DUBS into..
10 Push Ups
5 Strict Pull Ups
*Partners alternate full rounds