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CrossFit 1Force – Crossfit

DB Incline Bench Press (10-12)

A.1 Medball Broad Jump to Chest Pass w/partner 2 x 6 throws per person

A.2 Bentover Palms up Banded Pull Aparts 2 x 12-15 reps

B. Every 3:30 secs x 3 sets

Double DB Incline Bench Press x 10-12 reps (build by feel)

Rest 20 secs

Odd Object Hold Reverse Lunge Steps x 16 total reps (8 per side)

*Rest the remainder of the 3:30 secs and repeat for 3 total sets

Metcon (Time)

4 rds

12/10 Deficit Pushups

18 Russian KB Swings (53-70/35-53)

24 Goblet Hold Stepups @ tough weight (20 in)



*Pushups- Can be done off plates (25/45 lb) or Parallette Bars.

*Scale will be Double DB Floor Press x 16 reps @ tough weight.


Finisher Work:


1-2 sets of the following:

Standing Straddle x 30-45 secs

Shoulder Extension Hold x 30-45 secs

Pigeon Pose x 30-45 secs per side