CrossFit 1Force – Crossfit
Back Rack Reverse Lunge Steps (5 reps)
A.1 Back Rack Reverse Lunge Steps 4 x 5 reps per side *Rack or Floor
A.2 Seated Banded PVC Pipe Rows 4 x 15-20 reps (pause at the top of each rep)
Metcon (3 Rounds for time)
3 sets of the following:
20 DB/KB Stepups @ tough weight (20 in)
25 Medball OH Situps (20/14)
30/24 Cals on Machine
rest/walk 2 mins
*Two DB/KB’s in your hands for the Stepups.
*Hold Medball OH for the Situps. Legs straight in front and not bent today.