8/10/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

row 150m

5 Standing hip Circle Each way

8 back Squat (45/35)

B: Back Squat

2×5 warm up

4 x 2 @ 90%
rest 1:30

C: Foot On Wall SL RDL x 8 per (3 sets )

rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

Teams of 2

ALt movements

20 min AMRAP

Row 300/250

15 Wall Balls

Run 1 Hill

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