WOD

CrossFit 1Force – Crossfit

A1: Double KB Front Rack Hold Wall

Sit 3 x 30 secs (band above knees)

A2: 1-arm Plank Hold (can scale up to Ring)

3 x 15-30 secs per side

B1: Seated DB Alternating Curls

3 x 8-10 reps per side

B2: Seated DB Alternating Curls

3 x 10-12 reps

Metcon (AMRAP – Rounds and Reps)

Partner Workout

18 mins of the following:

4 Odd Object to Shoulder @ tough weight

8 No Pushup Burpee Box Jumps (20/15)

100 ft Sled Push @ moderate weight

*Alternating full rds