Sunday Benchmark: Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit 1Force – Crossfit

A1: Glute Ham Bridge Hold 1-arm DB Bench Press 3 x 6-8 reps per side

A2: 1-arm DB 3 Point Row 3 x 6 reps per side (pause at the middle, top, and middle of each row)

B: Bench Press

Bench Press 5 x 5 reps @ 5xx1 tempo

*after each set do 12 Palms up Banded Pull Aparts

Metcon (Time)

Partner Workout

10 rds (5 rds each person)

8 DB Bench Press @ tough weight

16 Russian KB Swings (53/35 lb) (can scale up to 70/53)

24 secs on AB @ high effort

*Alternate full rds