WOD

CrossFit 1Force – Crossfit

Warm-up (No Measure)

Primer/Activation Work:

2 sets of:

Single leg Elevated Hip Thrusts x 8 reps per side (foot on low box and knee to chest)

Deadbugs x 8 reps per side

Bent Leg Banded Birddogs x 8 reps per side

+

A: 1-arm Deficit KB Sumo DL 3 reps per side on the min for 4 mins (moderate)

B: Sumo Deadlift

Sumo DL 3 x 3 reps @ 70%, 2 x 2 reps @ 80%, 2 x 1 @ 85% of 1 rm DL

Metcon (AMRAP – Rounds and Reps)

Partner Workout

18 mins of:

5/10/15/20m Shuttle run

7 Burpees to a target

100 ft Double Arms Extended SLed Drag

*Alternating full rds