Warmup:

1:00 Echo Bike

Heel2Toe 30’

Side lunge 30’ and back

10 Bow2Bends

5 Push ups on top of DBs

5 DB deadlifts

5 DB Shoulder to OH

5 DB Thrusters

200M Jog

WOD:

For Time:

56/40 Cal Echo Bike Buy-In

then…

5 Rounds:

7 Devil’s Press (50/35)

21 Wall Balls (20/14)

then…

800M Run Cash-Out

Video courtesy of CrossFit Federal Hill.

Some good weight moving sandwiched between a cardio Buy-In and Cash-Out. Use your hips to pop up out of the burpee during the Devil’s Press and keep a piston-like movement for the Wall Balls.

Scaling Options:

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

MB weight -> 14/10 -> as needed (ELITE: 30/20)

Run -> 1000M Row (ELITE: Wear Vest on Run)

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Calf Pedal in Downward Dog – 20 pedals per leg