7/8/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

erg 3:00 then..

3 Rounds of

Standing Shoulder Rotations x 8

Close grip bench x 6

PVC Pass through x 10

B: Bench Press

2×5 Warm Up

5 @ 65%

5 @ 75%

5 @ 85%
rest 1:00

C: Banded Face Pulls x 12 @ 21×1 (3 sets )

rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

12 min amrap

10 bench Press (155/105)

40 DUBS

14/12 cal bike

partners alt movements

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