Deep River Fit – CrossFit

Warm Up

3 sets:

10 hip circles each way

5 Box Jump/step down

5 Front Squat (building)

Strength

B1) 4×5 Front Squat

B2) 4×5 Box Jump

Conditioning

10 min AMRAP

ascending ladder

2 thruster (95/65)

20 Dubs

4 thruster

20 Dubs

6 thruster

20 Dubs

8 thruster

20 Dubs

etc..

Cool Down

10-12 Min Passive Stretch