CrossFit 1Force – 1Force at Home

Half Kneeling Filly Press (5-7)

(1 side hold KB in Front Rack while the other is doing DB Arnold Press)
A.1 Half Kneeling Filly Press 4 x 5-7 reps per side

A.2 1-arm Farmers Walk 4 x 150 ft per side @ tough weight

1-arm Farmer’s Carry (150 ft per side)

Metcon (No Measure)


Min 1- 30 sec amrap DB Alternating PS (15 secs per side)

Min 2- 5/10/15/20m Shuttle Run (Back pedal to cone/Run forward)

Min 3- Side Plank Hold x 40 secs (20 secs per side)