WOD

CrossFit 1Force – Crossfit

Half Kneeling 1-arm DB Arnold Press (6-8 reps per side)

15 mins of the following:

1-arm DB Arnold Press x 6-8 reps per side

Supinated Grip Ring Rows x 8-10 reps

Side Plank Hold (reach throughs) x 10-12 reps per side

Seated Banded Leg Curls x 12-15 reps

Metcon (AMRAP – Rounds and Reps)

15 min amrap

6 Double DB Thrusters @ tough weight

120 ft Farmers Walk @ tough weight

30 DU (60 SU)

+

Finisher Work:

10-15 mins of easy movement of your choice:

Jogging, Rowing, AB, Walking etc.