WOD

CrossFit 1Force – Crossfit

Back Rack Split Squats (3)

12 mins of the following:

Back Rack Split Squats x 3 reps per side @ 5xx1 tempo

DB Rear Delt Bentover Flyes x 6-8 reps

Side Plank (Reach throughs) x 10-12 reps per side

Back Squat (3)

Metcon (No Measure)

15 EMOM

Min 1- Strict Pullups x 20 sec amrap (can scale down to Banded)

Min 2- DB/KB Stepups (20 in) x 25 sec amrap @ tough weight

Min 3- Hollow Rock Hold x 10-15 secs into Hollow Rocks x 10-15 sec amrap

+

Finisher:

BS (off rack) 3-5 sets x 3 reps @ 65-75%