Synergy Fitness – CrossFit
80 Wall Balls (20/14/10lb)
60 DB Push Press (40/25/15)
40 Med Ball Sit Ups (20/14/10lb)
20 Devil Press ((40/25/15)
Devil Press Demo:
One person works at a time for everything…. split the reps up as needed.
For the wall balls, think manageable sets. Focus on small sets with short breaks.
For the Push Press – you will use the same DBs you will use for the Devil Press. Shoulders will be a little smoked already from the wall balls – so don’t let that shock you. Same thing, smaller sets with short breaks. USE YOUR LEGS to aide the press!
GOOD LUCK… 🙂