Warmup:

Spider-man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

Heel 2 Toe 30’

Bear Crawl 30’

Grab light DB

50’ L-arm front rack carry

50’ R-arm front rack carry

WOD:

With a running 25 Min Clock…

200M Dual DB Front Rack Carry (35/25)

With remaining time, AMRAP:

10 Dual DB Front Squats

20 Alt Renegade Rows

10 Devil’s Press

Videos courtesy of Upside Strength, CrossFit HQ, Pure Gym, and Functional Bodybuilding, respectively.

So, at “3,2,1…Go!” you will complete a 200M Dual DB Front Rack Carry.  Know this carry will tax the shoulders and core, so if you need to put the DBs down to compose yourself during the 200M, do so.  Once you finish, the remaining time will now be an AMRAP of Front Squats, Renegade Rows, and Devil’s Press. Stay steady with these movement rather than trying to sprint through them.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Scorpion Stretch – 1 Min per side

Roll out quads – 1 Min per leg