CrossFit 1Force – Crossfit

Metcon (No Measure)

20 mins of the following:

DB L-Seated Filly Press x 5 reps per side

Goblet Cossack Squats x 6-8 reps per side

DB Bentover Rear Flyes x 7-9 reps

Leg Curls w/sliders x 8-10 reps

Odd Object Hold @ heavy weight x 20-30 secs

Metcon (No Measure)

12 mins @ 70% effort

5 Strict T2B

20 sec Hollow Hold (modify as needed)

10 Plank Hold See Saws w/sliders

20 sec amrap Skater Hops