WOD

CrossFit 1Force – Crossfit

Shoulder Press (5 + 3 + 1)

A. 1-arm DB Z Press 2 x 6 reps per side *slowly lower down each rep

B. Press + Push Press + PJ 5 + 3 + 1 rep every 3 mins x 4 sets *Build by feel

Metcon (3 Rounds for time)

3 rds

400m run

18 KB Swings (70/53)

60 secs on AB @ tough effort

rest/walk 2 mins after each rd

+

Finisher Work:

Hspu Work for 8-10 mins

*Work Strict, Kipping, Abmats, Off a box, downward dog etc

Address:
1501 Grandview Avenue
West Deptford, NJ 08066
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