Announcements

Coach Andrew is looking to see if anyone is interested in improving their running ability and overall endurance. If you are interested, you can shoot him an email at andrewnovalsky2@gmail.com or chat with him when you see him in the gym about it.

**Typo in original announcement email. Please resend your email to correct address above**

CrossFit 1Force – Crossfit

Close Grip Bench Press (4)

A. 1-arm DB/KB Alternating Bench Press w/twist 2-3 sets x 6 reps per side (moderate)

B.1 Close Grip Bench Press 3 x 4 reps (build by feel. 1st rep pause at your chest for 3 secs and the next 3 reps *no pauses)

B.2 Double DB/KB Alternating Batwing Rows 3 x 8-10 reps per side

Double Alternating Batwing Rows (8-10 per side)

*Use DB/KB’s

Metcon (8 Rounds for reps)

Every 2 mins complete the following:

200m Run

Amrap Pushups (hands on DB’s)/Amrap Abmat Situps (arms across shoulders)

Rest 30 secs after each round x 8 sets

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Notes:

*Rounds 1,3,5,7 will be Pushups.

*Rounds 2,4,6,8 will be Situps.