Deep River Fit – CrossFit
Warm Up
3 rounds:
10 bear to bridge (5 per)
10 Seated Wall Slide
10 SA KB Kneel to stand (5 per)
Skill
3-4 sets
45 sec nose to wall HS Hold
KB Complex
-3 Cleans
-3 Snatch
-3 OHS
(per side)
Heavy FC x 45 sec
Conditioning (No Measure)
Pick Erg:
1:00Moderate
:30 Easy
:30 Fast
x 5
rest 2-3 min after 5th round
repeat