Announcements

We’d like to add one more team to the Consistency Project Summer Edition! We have 3 spots to fill. If you’re interested please let a coach know, first come first serve,deadline to sign up and provide entry fee is Sunday the 26th.

CrossFit 1Force – Crossfit

Kettlebell Windmill (6 per side)

Flow Through

15 mins of the following:

1-arm DB/KB Windmills x 6 reps per side @ tough weight

Staggered Stance Deadstop DL x 6-8 reps per side @ tough weight

Banded Pallof Presses x 10-12 reps per side

Hanging Knee Tuck Hold x 10-20 secs *Can scale up to Weighted (hold DB between your feet)

Double DB/KB Staggered Stance DL (Weight)

6-8 reps per side

Metcon (AMRAP – Rounds and Reps)

Partner Workout

17 mins of the following:

4 Rotational Ball Slams @ tough weight

60 ft Odd Object Carry @ tough weight (30 ft forward/30 ft back pedal)

8 T2B

60 ft Sled Push/Reverse Drag @ tough weight (30 ft forward/30 ft reverse drag)

*Alternating full rds