WARMUP
3x
1 min cardio
3 Push ups to down dog
5 burpees
5 DB Strict Press
5 DB Bent Rows
5 KBS
STRENGTH
Strict Press
10 sets of 2 – Build in weight
Bent Reverse DB Flys
3 sets of 8-10
WOD
For Time: with a STRICT time cap of 20 min. At the 20 min mark, if you aren’t finished your score will be the reps you completed (not counting T2B). Example: you get through all the Devils Press and 10 cals of the row, your score is 60.
50 Devils Press (Rx 35/25) (Fit: 20/15 – or a similar weight OR Russian KB Swings)
100/90 Cal Row or Bike
*At the top of each minute (starting at 1:00), do 5 toes to bar (scale the toes to bar if they take you longer than 20 sec or do sit-ups instead)
OPTIONAL POST WOD
5-10 minutes moderate cardio – switch machines as desired
CrossFit Reserve 