1Force Fall Reset- 10/9/23- 12/9/23. Sign up on the whiteboard in the back of the gym by 9/29/23.
$30 buy in- money will be used for winning team prizes plus food for our celebration at the end.
If you have any questions please ask a coach!
CrossFit 1Force – Crossfit
3 to 4 Sets of the Following:
A1. AMRAP Strict Pull-Ups -2 Reps
A2. Seated Banded PVC Lat Pull Down 2xA1
A3. Heel Touches (One Foot Elevated on 45/35/25# Plate) x 15 to 20 Reps /side
*A1 = 5, Then A2 = 10*
15 min EMOM:
Min 1: 30 sec Weighted Plank Hold (45/25)
Min 2: 10 Renegade Rows (50s/35s)
Min 3: 6 Kipping Pull-Ups (Scale Up to Chest to Bar)