CrossFit 1Force – Crossfit
Sumo Deadlift
A. Sumo DL 5,5,3,3 reps @ 65-85% (Not tng and overhand grip)
B. Double KB Front Rack Hold Banded March Steps 2 x 45 secs of continuous steps
(Hold two KB’s, Knuckles touching, band across feet, and march in place. Slow and controlled)
Metcon (No Measure)
10 EMOM
Odd mins- DB Renegade Rows x 12 reps (6 reps per side)
Even mins- 8 Hollow Rocks + 8 Abmat Situps (arms across shoulders)
Rest 2 mins
Metcon (AMRAP – Rounds and Reps)
Partner Workout
6 min amrap
40 ft Sled Drag (forward) @ tough weight
40 ft Reverse Sled Drag
*Alternate full rds