WOD

CrossFit 1Force – 1Team Training

1-Arm DB Bench Press (10-12 reps per side (alternating))

A.1 1-arm DB Alternating Bench Press 3 x 10-12 reps per side

A.2 Bentover Barbell Rows 3 x 12 reps (Barbell to belly button)

Bent Over Row (12)

Metcon (No Measure)

B.1 Sled Drag (attach to waist) while holding KB’s in Farmers Position 3 x 200 ft

B.2 Single leg Back Extensions 3 x 12 reps per side

C.1 1-arm Ring Plank Hold 3 x 20-30 secs per side

C.2 L-Sit Hold 3 x max hold

Metcon (No Measure)

24 EMOM

Min 1- 1 Legless Rope Climb + 12 Up n over Box Jumps (24/20)

Min 2- 4-6 Strict P-Bar Dips + 8-12 Pushups

Min 3- 15/12 Cals on AB

MIn 4- REST

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