GROUP PREP
3 min Cardio (easy, moderate, hard)
10 Burpees w/ DBs
10 Light DB Snatch Single Arm
10 Double DB Snatch
15 Sit-ups
10 Scap Retractions
5 Toes to Bar or V-Ups
Practice Devils Press
STRENGTH
• 3×2 Bench Press (add 5#-10# to last Double/Single load)
• 3×1 Bench Press (same weight)
WOD
AMRAP 12 minutes:
• 150m Run or 15/12 cal bike
• 5 Devil’s Press (pick weight)
• 15 Toes to Bar (Fitness- sub V-ups or GHD sit-ups)
• 5 Devil’s Press
• 15 Abmat Sit-ups
*2 scores for the day. Weight used and rounds/reps completed. Weight should be something that you can do all 5 reps unbroken when fresh.
https://search.yahoo.com/search?p=devils+press+demo+crossfit&fr=iphone&.tsrc=apple&pcarrier=Verizon&pmcc=311&pmnc=480
MOBILITY
Foam Roll Lats and Back
Lacrosse Ball to Pecs and Shoulders
OPTIONAL POST WOD
400m Assault Run
10 Muscle Ups
CrossFit Reserve 