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Devil Press

CrossFit Coldwater – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

:30 sec Cardio

5 Thoracic Spine Rotations (each side)

5 Yoga Push-ups

5 Good Morning

Mobility

Warm-up (No Measure)

:30 sec

Thread the Needle Shoulder Stretch

Laying Chest Stretch

Strength

Single Arm Dumbell Press (3 sets of 8 reps)

8 reps each arm. Rest 1 minute between arms

Specific Warm up

Warm-up (No Measure)

Devil Press Prep:

3 Burpee w/ Dumbbell

3 Double Dumbbell Swing

3 Devil Press

Metcon

Metcon (Time)

For Time:

21-15-9 reps of:

Row (Calories)

Devil’s Press (50/35)

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