9/22/21

Deep River Fit – CrossFit

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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

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