Warmup:

1:00 Echo bike (EZ pace)

10 Cobra2Downward Dog

5 Cobra to Hip Snap

1:00 Echo bike (med pace)

25’ DB suitcase carry L-hand

25’ DB suitcase carry R -hand

:30 Echo bike sprint

4 Single DB Devil’s Press per side

WOD:

In 5 Min, complete:

5 Devil’s Press (50/35)

15/10 Cal Echo Bike

150′ Dual DB Farmer Walk (50/35)

Repeat for 7 Rounds

Score = total work time

Video courtesy of CrossFit Federal Hill.

Today, your goal should be about equal work to rest ratio, maybe even a little extra rest if you hit the gas each round.  Each round should provide enough rest to allow you to fully attack the next round just as hard as you did the previous one.  Stay strong in the Devil’s press, keep a focus on your cadence on the Echo bike being between 60-70, and keep your body upright as you move fast through the farmer walk.  Speaking of the farmer walk, suggest marking off a 25’ section so you can use 3 down and backs to be your 150’.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

ELITE: Cals on bike – 20/15

Cool Down:

Scorpion Stretch – 1 Min per side

Forearm mash with barbell – 1 Min per side

https://www.youtube.com/watch?v=cTvzDwBY46Q

Video courtesy of 3rd Element Fitness