CrossFit 1Force – Crossfit

Strength

3 to 4 Sets of the Following

A1. 30 to 45 sec Handstand Hold Against the Wall (Scale Up to Free Standing or Free Standing Attempts)

A2. Pike Around the World x Once in Each Direction *Feet on a 20/24/30″ box* (Modify to equal steps in each direction)

A3. Double DB Seated Press x 10 to 15 Reps (Moderate Weight)

**Rest 30 sec between movements and 60 sec between sets**

Metcon (4 Rounds for time)

4 Rounds Each for Time:

500/400m Row

3/2 Wall Climbs

*Rest 60 secs between rounds*