WOD

CrossFit 1Force – Crossfit

Back Squat (3)

A.1 Goblet Tall Kneeling Getups 2 x 6-8 reps per side (moderate)

A.2 Copenhagen Side Plank Hold 2 x 10-20 secs per side

B.1 BS 4 x 3 reps @33×1 tempo (Work around 70-80% of 1 rm)

B.2 Top Down Alternating DB Curls 4 x 6 reps per side (slow and controlled)

Top Down Alternating Curls (6 per side)

*Can use DB or KB’s

Metcon (Time)

4 rds

12 KB/DB Goblet Squats @ tough weight

16 Double DB Renegade Rows @ tough weight ( 8 per side)

20 KB Swings (53-70/35-53)

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