CrossFit 1Force – Crossfit

Bench Press (2)

Primer Work:

2 sets of:

Banded Glute Ham Bridge Bottoms up Floor Press x 8 reps per side

DB Powell Raises x 8 reps per side

Palms up Banded No Money External Rotations x 10 reps


A.1 Bench Press 8,6,4,2 reps rest 30 secs

A.2 Hand over Hand Sled Pulls 4 x 60 ft

Metcon (AMRAP – Rounds and Reps)

13 min amrap

13 Russian KB Swings (70/53)

13/9 Pushups *can scale up to Ring Pushups

13 Lateral Jumps over PVC (20/15) *can scale up to (24/20)