WOD

CrossFit 1Force – Crossfit

DB Reverse Lunge Steps (6)

A.1 Goblet Curtsy Reverse Lunge Steps 2 x 6-8 reps per side (moderate)

A.2 DB Filly Press 2 x 6-8 reps per side (moderate)

B.1 Double DB/KB Deficit Reverse Lunge Steps 4 x 6 reps per side (2-4 in deficit)

B.2 KB/DB Windmills 4 x 8 reps per side

Metcon (No Measure)

Partner Workout

18 mins of the following:

6 Rotational Ball Slams @ tough weight

6 Knee to Elbows

30 ft Bear Crawl (BW)

30 ft Reverse Bear Crawl

8/6 Cals on AB

*Alternating Full Rds

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