WOD

CrossFit 1Force – Crossfit

Metcon (No Measure)

15 mins of the following:

1-arm DB Bench Press x 6 reps per side @ 4xx1 (back on bench and holding a bridge)

Supinated Grip Barbell Inverted Rows x 8 reps

1-arm KB Front Rack Walk x 75 ft per side

Weighted Side Plank Hold x 20-30 secs per side

DB Bench Press

Supinated Grip Barbell Row

Weighted Side Plank

Metcon (Time)

6 rds

300/250m row

150m Run (edge of the grass and back)

Rest 1 min after each rd