WOD

CrossFit 1Force – Crossfit

Odd Object Carry (50m)

15 mins of the following: (Just flow through)

Odd Object Carry @ tough weight x 50m

Double DB Curls (both arms at the same time) x 6 reps @ 4xx1 tempo

Goblet Banded Lateral Shuffles (band at ankles) x 8-10 reps per side

DB/KB Lat Pullovers x 8-10 reps

Double DB Curls (6)

Both arms done at the same time

DB/KB Lat Pullovers (8-10)

Upper back on bench holding a glute ham bridge

Metcon (4 Rounds for reps)

4 rds

3 mins on/90 secs rest

500/450m Row

Amrap DU or SU

+

Finisher Work:

2-3 sets of the following:

Side Plank Raises x 10-12 reps per side

DB Standing Side Bends x 10-12 reps per side

Rest as needed