WOD

CrossFit 1Force – Crossfit

Back Squat (6)

2 sets each of:

Goblet Kang Squats x 5 reps (Band above knees)

D-Ball Hold Lateral Shuffle x 12 steps per side (Band at ankles)

Banded Glute Ham Bridge Hold x 20 secs

+

A.1 BS 6,4,2,6 reps rest 30 secs

A.2 Rotational Medball Throws 4 x 8 reps per side rest 90 secs

Metcon (Time)

For time

21/15/9 reps

DB No Pushup Burpee Stepups (50/35 lb) (20 in box)

T2B

400m run after each set

+

Finisher Work:

Double KB Front Rack Walk x 200m accumulate @ tough weight

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