CrossFit 1Force – Crossfit

Close Grip Bench Press (3)

A.1 Tall Kneeling Medball Chest pass to Partner 2-3 sets x 5 throws each person (light)

A.2 Palms up Banded Pull Aparts 2-3 sets x 10-12 reps

B.1 Close Grip Bench Press 6,3,6,3 reps (Make sure 2nd set of 6/3 is heavier than you first two sets)

B.2 Supinated Grip Bentover Barbell Rows 4 x 8-10 reps

Supinated Grip Barbell Row (8-10)

Metcon (AMRAP – Rounds and Reps)

15 min amrap @ 80% effort

350/300m Row

15/12 Pushups (Can scale up to Dips x 8/6 reps)



*Scale down the pushup rep count as needed. Pick a number that you can sustain throughout the 15 mins.