Speak of the Devil…

Feb 13th, 2020

Category: CrossFit

Speak of the Devil…

#TBT- Classic Sunday

Warm Up
:45 on/:15 off
1. Ski Erg
2. Burpees
3. 3-Way Lunges
4. Hollow Hold

Accessory Work
3 x 10 (per side)
1. Single Arm Bent Over Row
2. Single Arm Hollow Floor Press
*Increase weight each round as able.

WOD
4 Rounds
:20 on/:10 off
Complete 4 rounds at one station, then rest :30 seconds and rotate to the next station.

Dumbbell Snatches 50|30
Box Jumps
Sit-ups
Lunge with Lockout (switch arms each interval)
Ski Erg

Rest 2 Minutes

Dumbbell SA Devils Press 50|30
Weighted step-up
Weighted Sit-up
Lunge with Lockout
Ski Erg