CrossFit 1Force – Crossfit

Sumo Deadlift (2)

Primer Work:

2 sets of:

Seated Sumo Stance GM x 8 reps (Light)

Frog Pumps x 12 reps

D-Ball or Sandbag Hold Banded March Steps x 30-45 secs


A. Sumo DL up to a fast double for the day in 10-12 mins (speed focus off the floor here(NOT WEIGHT)

Metcon (Time)

For time

24/21/18 reps

Row or AB for Cals

Burpees to a plate


Finisher Work:

Yoke Carry up to a tough set of 50 ft in 3-4 sets