CrossFit - Fri, Feb 3
Warm-up

25ft of Each:

Walk on Toes

Walk on Heels

Feet Turned In

Feet Turned Out

Samson Stretch

High Knees

Butt Kickers

-into-

3 Rounds:

2 Devil's Press

5 Lunges (each leg)

Accessory

Every 3:00 x 4 Rounds

400m Run

Metcon
Handsome Devil (Time)
5 Rounds For Time:
10-8-6-4-2 Devil's Press
30 Sit-ups
50' Dumbbell Front Rack Lunge

Dumbbells: (35s/20s) (50s/35s)

Time Cap: 20 Minutes
  • Category: Pacer

  • Devil's Press: 10 Reps should take under 2:00 to complete.

  • Sit-Ups: Should be completed under 90 seconds.

  • Walking Lunge: Completed with no more than 1 quick break.

Devils press is a slow movement, and it doesn't pay too much to try and speed it up. It's better to find a pace that you can maintain to keep from breaking.

The sit-ups will have a slight interference from the devils press, but we can use this low skill movement to push the pace.

The lunges transition back to the devils press. So a quick break here is OK if it means we can go quickly back into the devils press.

Grunt Work

3 Sets:

8 Dumbbell Front Raise

8 Dumbbell Lateral Raise

8 Arnold Press