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.