CrossFit 1Force – Crossfit

Close Grip Bench Press (5)

A.1 Close Grip Bench Press up to a heavy set of 5 reps in 4 sets

A.2 Banded Pull Aparts 4 x 12-15 reps

Metcon (Time)

5 rds

100 ft DB/KB Farmers Walk (heavy)

15/12 Pushups (Can scale up to Ring Pushups or Dips (10/8 reps)

100 ft Double DB/KB Front Rack Carry (heavy)


Finisher Work:

Barbell Landmine Twist

3 x 8-10 reps per side

Followed by:

Seated Banded Hamstring Curls

3 x 15 reps

Rest as needed