Dance with the Devi

26.2 CrossFit – CrossFit

Warm-up

,: Warm-up (No Measure)

ROW

Coach: Between the Row and volume of Devil’s Presses it is important for athletes to Row with a flat back

1:00 Row Light Intensity

Coach: “Untuck Hips” maintain lumbar curve

0:45 Row Moderate Intensity

Coach: Hinge from the hips Drive through legs

0:30 Row Workout Intensity

Coach: Low Stroke/Min Power Pull

0:30 Standing Straddle Stretch

TECHNIQUE & BUILD [8:00 – 20:00]

0:10 Handstand Hold

0:10 Single Dumbbell Hold

10 Handstand Shoulder Shrugs

10 Single Dumbbell Presses

3 Strict Handstand Push Ups

OR

5 Light Dumbbell Strict Pres,ROW

Coach: Between the Row and volume of Devil’s Presses it is important for athletes to Row with a flat back

1:00 Row Light Intensity

Coach: “Untuck Hips” maintain lumbar curve

0:45 Row Moderate Intensity

Coach: Hinge from the hips Drive through legs

0:30 Row Workout Intensity

Coach: Low Stroke/Min Power Pull

0:30 Standing Straddle Stretch

TECHNIQUE & BUILD [8:00 – 20:00]

0:10 Handstand Hold

0:10 Single Dumbbell Hold

10 Handstand Shoulder Shrugs

10 Single Dumbbell Presses

3 Strict Handstand Push Ups

OR

5 Light Dumbbell Strict Pres
,

Gymnastics

Handstand Push-ups (On the 1:30 for 5 Rounds Max Unbroken Strict Hands)

Metcon

Dance with the devil (Time)

Compete/ Train

15-12-9-6:

Devil’s Press (50’s/35’s)

Calorie Row

*Women Row Same Calories

Directly Into…

6-9-12-15:

Dumbbell-Facing Burpees

Calorie Row

*Women Row Same Calories

Sweat

15-12-9-6:

Devil’s Press (35’s/25’s)

Calorie Row

*Women Row Same Calories

Directly Into…

6-9-12-15:

Dumbbell-Facing Burpees

Calorie Row

*Women Row Same Calories

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