Warmup:

Grab light pair of DBs

Jog 30’ and back x3

Bear crawl 30’

Reverse bear crawl 30’

Spider-Man Lunge 30’

Heel2Toe 30’

Walking lunge 30’

5 DB deadlifts

5 Cobra to Hip snap on Dumbbells

5 Devils press

6 walking front rack lunges

WOD:

20 Min AMRAP:

4 Devil’s Press (50/35)

30′ Dual DB Front Rack Lunge

4 Renegade Rows

6 Devil’s Press

30′ Dual DB Front Rack Lunge

6 Renegade Rows

etc…

Every round, add 2 reps to Devil’s Press and Renegade Rows

Videos courtesy of CrossFit Federal Hill, Train FTW, and CrossFit Hubtown, respectively.  Quick demos on Devil’s Press, DB Front Rack Lunge, and Renegade Rows.

The best way to set up for today is mark off a 30’ section on the floor.  Each end will server as a start/stop spot for your front rack walking lunges. At the end points, you will either perform Devil’s Press or Renegade rows.  On the Renegade rows, each time you row in a DB, that is one rep.  So, in the first round, where your rep count is 4, you will do 2 per side (alternate sides every rep).

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Doorway stretch – 1 Min per side

 

Couch Stretch – 2 Min per leg