Warmup:

Grab light DBs and rope

3 Rounds:

30 Single Unders

5 Push Ups on DBs

10 DB deadlifts

5 Kip Swings

Then…

Calf Stretch on rig – 30 sec per side

5 Cobra to Hip Snap on DBs*

Video courtesy of Invictus Fitness.  The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee.  This is more effective than doing a push up and then jumping.  Use the quick SNAP of the hips to get your feet under you quick. The only change here is, you will have a DB in each hand.

 

WOD:

EMOM x 28 MIN:

Minute 1 – 8 Devils Press (50/35)

Minute 2 – 50 Double Unders

Minute 3 – 12 Kipping Pull-ups or 8 Strict Pull-up

Minute 4 – Rest

Video courtesy of CrossFit Capitol Hill.  Some efficiency tips for Devils Press.  The more efficient you are with each movement, the quicker you will finish each minute.  That means more rest.  The goal should be, perfect, crisp movements each minute.

 

Scaling Options:

DB weight -> 35/25 -> as needed

DUs -> 50 Penguin Hops -> 100 Single Unders -> 100 bunny hops

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows

 

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Lat Stretch on Rig – 1 Min Per side

Video courtesy of Harbor Park CrossFit