WOD

CrossFit 1Force – Crossfit

Goblet Rear Foot Elevated Split Squats (6)

*DB/KB
A.1 Goblet Rear Foot Elevated Split Squats 3 x 6 reps per side @ 4xx1 tempo

A.2 Supinated Grip BB Rows 3 x 7-9 reps

A.3 DB Zottman Curls 3 x 8-10 reps (slow and controlled)

Supinated Grip Barbell Row (7-9)

DB Zottman Curls (8-10)

Metcon (No Measure)

Every 2 mins x 3 sets

100m Farmers Walk @ tough weight (50m up and back)

10 Double DB/KB Up/Downs @ tough weight (use the same weight as the farmers walk)

+

Every 2 mins x 3 sets

15 KB Swings (53-70/35-53)

30 Prisoner Walking Lunge Steps

+

Notes:

*You will alternate between each couplet for a total of 6 sets (3 each couplet).