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

Low Incline Bench Press (4-6)

Elevate bench on a 4-8 in surface
A.1 1-arm DB/KB Glute Ham Bridge Bench Press 2 x 6-8 reps per side

A.2 1-arm Ring Rows 2 x 8-10 reps per side

B.1 Low Incline Bench Press 4 x 4-6 reps (Build by feel)

B.2 DB Hammer Curls 4 x 8-10 reps (slow and controlled)

DB Hammer Curls (8-10)

Metcon (6 Rounds for calories)

2 min on/1 min rest x 6 sets

10 Double DB Bench Press @ tough weight

35 DU (55 SU)

Amrap Row for Cals