Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
5 half Kneel wall windmills per side
15 band pull aparts
6-8 bench press
B: Bench Press
2×5 warm up
5 @ 75%
3 @ 85%
1 @ 95%
rest 1:00
C: Banded Ext Rotation x 8 per @ 21×1
rest 1:00
D: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
Alt movements
8 SA Devil Press
10 SA OH Reverse Lunge
12 TTB