WOD

CrossFit 1Force – Crossfit

Push Press (4)

Primer Work

2 sets of:

Wall Slides w/foam Roller x 6 reps (slow)

1-arm DB Push Press x 6-8 reps per side (slowly lower down each rep)

Trap 3 Raises x 8 reps per side (retract shoulder down and back)

+

A. Push Press up to a heavy set of 4 reps in 6 mins

Right into:

B. Push Jerk up to a heavy set of 2 reps in 6 mins

Push Jerk (2)

Metcon (Time)

For time

21/15/9 reps

Shoulder to OH (115/83) *can scale up to (135/95)

42/30/18 reps

Prisoner Stepups (24/20) *No weight

63/45/27

DU

*Single unders will be 126,90,54 reps!