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.