Announcements

Memorial Day Schedule- 9am only. Murph will be the wod. 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run. Scalable for all levels!

1FORCE BASEBALL GAME OUTING(PHILLIES vs NATIONALS FRIDAY JUNE 30th @6:05PM)

DEADLINE TO PUT NAME ON LIST IS JUNE 2ND!!! (Tell a coach if you are interested or you can write your name on the clipboard in the front of the gym)

CrossFit 1Force – Crossfit

Low Incline Bench Press (4-6)

Elevate bench on a 4-8 in surface
A.1 1-arm Banded Rotational Press 2 x 10-12 reps per side

A.2 Prone T Raises (light plates) 2 x 12-15 reps (elevate on bench)

B. Every 2:30 secs to complete the following (5 sets):

Low Incline Close Grip Bench Press @ 31×1 tempo x 4-6 reps (build by feel)

Rest 20 secs

Lateral Shuffle Banded Farmer’s Walk (moderate) x 30 ft per side

*Rest the remainder of the 2:30 secs and repeat!

Metcon (AMRAP – Rounds and Reps)

18 min amrap

16 Bench Dips *Can scale up to Dips (Ring or Bar) x 8/6 reps

12 Box Jumps (24/20) *Can scale up to (30/24)

60 ft Heavy DB/KB Goblet Carry (30 ft forward + 30 ft back pedal)

rest/walk 1 min after each round

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Notes:

*30 ft is 1 rep for the carry!