WOD

CrossFit 1Force – 1Team Training

A1: Half Kneeling Filly Press 3 x 10 reps per side (1 side hold KB in Front Rack while the other is doing DB Arnold Press)

A2: Face Pulls with Sled 3 x 50 ft (Mimic face Pulls here)

B1: Double KB OH Waiters Walk while Sled is attach to waist (Light on sled) 3 x 100 ft

B2: Weighted Glute-Ham Raises

Weighted Glute Ham Raises 3 x 10-12 reps

C1: Farmer’s Carry

Heavy Farmers Walk 2 x 200 ft

C2: Side Plank Hold

Ring Side Plank Hold 2 x 20-30 secs per side

Metcon (No Measure)

10 EMOM

Odd mins- 1 Legless Rope Climb + 1 Rope Climb w/feet (15 ft)

Even mins- 50 DU

Rest 2 mins

10 EMOM

Odd mins- 5-8 P-Bar Dips + 8-12 Pushups

Even mins- 3 Kipping Deficit Hspu @ tough deficit