Announcements

Consistency Project- Summer Edition- Starting Mid March! Sign up on the white board in the back of the gym by Friday 3/17. Challenge to begin 3/20.

CrossFit 1Force – Crossfit

Close Grip Bench Press (1)

A.1 Medball Chest Pass Throws 2 x 5 throws (max distance each one)

A.2 1-arm Half Kneeling Banded Rows 2 x 10-12 reps per side

B.1 Close Grip Bench Press 5,4,3,2,1 reps (build by feel)

B.2 Double DB Zottman Curls 5 x 6-8 reps (slow and controlled)

Double DB Zottman Curls (6-8)

Metcon (Time)

4 rds

20/16 Pushups (Can scale up to Dips 10/8 reps)

25 Russian KB Swings (53-70/35-53)

30 OH Medball Abmat Situps @ tough weight

rest/walk 3 mins

Tabata Weighted Plank Hold (20 secs on/10 secs rest x 6-8 sets