CrossFit 1Force – Crossfit

Back Squat (5)

Primer Work:

2 sets of:

1-arm Lateral High Stepups x 6 reps per side

Medball Betw Legs Goblet Squat x 5 reps (slow and controlled reps)

Banded Lateral Shuffles x 12 reps per side (¼ squat position)


A. BS up to a tough set of 5 reps in 12 mins

*1st rep of every set @ 55×1 tempo and the next 4 no tempo.

Metcon (No Measure)

AB Work

10/7 Cals AFAP every 2 mins x 8 sets

*in between rest complete 20 sec amrap of V-ups/Hollow Rocks

*Alternate betw the 2 movements


Finisher Work:

FS 2 x 4 reps; 2 x 2 reps (Build by feel)

Single leg Hip Thrusts Hold 2 x 30 secs hold per leg (go weighted if possible)

Front Squat (2)