January 15, 2020

QuickFit

Warm Up:
2 rds – 5:00 cap
10 DU or DU practice
10/10 Side Plank Hip Dip
5 Devil Press (build to working weight)

WOD:
10-1 Devil Press (40/25)
20 Double Unders (2:1)

CrossFit:

Warm Up:
Glute/Low Back/Shoulder Prep
3rds (10:00 cap)
10 DU or DU practice
5 Devil’s Press (Build to your working weight)
10/10 Side Plank Hip Dips
5 Push Press (Build)

Strength: Push Press
4 x 6 @ 80%
*1.8.20*

Partner WOD:
100 Devil Press (40/25)
Max Double Unders
Score is total DU – 15min cap
*Partners split Devil Press evenly*
**Can only accumulate jumps while partner is doing DP reps**