WOD

CrossFit 1Force – Crossfit

Push Press (2)

Primer Work

2 sets of:

1-arm KB OH Reverse Walking Lunge Steps x 6 reps per side (same arm and same leg)

Double Kneeling DB Push Press x 6-8 reps

Banded Standing Pallof Press x 10-12 reps per side

+

A. BTN Press (Clean Grip) 3 reps on the min for 3 mins (Light)

B. PP + PJ + SJ 2 + 1 + 1 every 2 mins x 5 sets

Metcon (Time)

3 rds

400m run

20 Box Jumps (24/20) *step down

15 PJ (135/95) *can scale up to (155/105)

+

Finisher Work:

2-3 sets of:

Banded Pushup Plank Hold x 30-45 secs (hollow position and band across your upper back))

Banded Double DB Bentover Alternating Rows x 10-12 reps (Band above knees)

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