Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 sets:

banded abductor walk x 20 steps each way

4-5 front squat (building)

30 sec ankle smash per side

B: Front Squat 4×8 @ 70-75% (4 sets )

rest as needed

C: DB Step Up x 8 per (3-4 sets )

rest 1:00

D: Metcon (Time)

4-5 rounds per parter

Alt full rounds

14/12 cal erg


10 Unbroken Thrusters

*Post your weight used and slowest round to the white board
-Choose a weight on thruster that you can confidently go unbroken no matter the situation.

-Are your splits constant or are you always crashing?

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