CrossFit 1Force – 1Force at Home

Metcon (No Measure)

35 mins of the following:

1-arm Lateral DB/KB Stepups x 6 reps per side @ 20 in

Weighted DB/KB Frog Pumps x 8 reps (hold last rep at the for 10 secs)

DB Tricep Kickbacks x 8 reps per side

Towel KB Curls x 6 reps (slow and controlled)

Side Plank Hold x 20-30 secs per side

Hollow Hold Flutter Kicks x 20 sec amrap



*Make sure you bring a towel for the KB Curls.

*Flow through each movement and rest as needed between movements.