Devil Press Friday

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

Run, Row, or Ski 400 m

Pigeon Toes 1 min/side

Knee Pulls

Shin Grabs

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

Lunge and Twist

Frankenstein

Metcon

Metcon (Time)

3 Rounds (18-21 Min Cap)

10 Devil Press

30 Wall Balls

50/40 Calorie Row/Bike/Ski

53/35 lbs in each hand

Weighted Dips (3 Weighted Dips + 6 Kipping Dips)

use a band, DB, KB, weight plates etc to add resistance
Perform 3 weighted strict dips, dump the additional weight and perform 6 Kipping Ring Dips

Sets OTC 2:00