Deep River Fit – CrossFit

Warm Up

3 sets:

Standing Shoulder Rotations x 8

Bench Press x 5

KB OH + Suitcase Carry x 50 ft per

Strength

B1) 5 x 3 Bench Press

B2) 3 x 8 Plank DB Row (all one side then switch)

Athletes: Spend the fist two sets warming up then have the last 3 sets be your working sets for bench.

Conditioning (No Measure)

0:00-10:00

1k/850 Row

into..

5 rnds

10 DB Step Up

10 DB Snatch

Rest 10:00-12:00

12:00-22:00

1k/850 ski

into..

5 rounds

10 TTB

10 WB