CrossFit 1Force – 1Force at Home

Metcon (No Measure)

A.1 1-arm DB/KB L-Seated Press @ 31×1 tempo 3 x 6-8 reps per side

A.2 Goblet Cossack Squats 3 x 8-10 reps per side

A.3 DB/KB Pullovers 3 x 10-12 reps (Holding a Glute Ham Bridge)

Metcon (AMRAP – Rounds and Reps)

15 min amrap

6 1-arm DB/KB Thrusters (3 reps per side)

9 Jumps over an Object

6 1-arm DB Alternating PS (3 reps per side)

9 V-ups



*L-Seated Press is fast on the way up and lower down slowly.

*Modify as needed for the Cossack Squats.

*Hold a Glute Ham Bridge while doing the KB/DB Pullovers. Slow and controlled.

*Jumps over an Object will be forward Facing. You can do 9 Box Jumps, 18 DU, or 36 SU.