Deep River Fit – CrossFit
A: Warm-up (No Measure)
Run 400m then
3 rounds of:
high kick march x 50 ft
butt Kicks x 50 ft
In and Out squat jumps x 10
B: Metcon (AMRAP – Reps)
With partner:
Every 3:00
alternate between movements 4 sets total
ex:
0:00-3:00 Run 400m
3:00-6:00 Max Cal Erg
then switch stations
= 1 set
C: Warm-up (No Measure)
3-4 sets of:
Front Foot Elevated Rvs Lunge x 8 per
-rest 1:00
Prone Cobras x 8 total (slow and controlled)
-rest 1:00