Deep River Fit – CrossFit

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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