WOD

CrossFit 1Force – 1Force at Home

1-arm Farmer’s Carry (100ft)

13 mins of the following:

1-arm Farmers Walk x 100 ft @ tough weight (Right Side)

Side Plank Hold x 20-30 secs (Right side)

DB/KB Skull Crushers x 8 reps @ 4xx1 tempo

1-arm Farmers Walk x 100 ft (Left Side)

Side Plank Hold x 20-30 secs (Left Side)

Metcon (Time)

3 rds

5/10/15/20m Shuttle Run (Back Pedal to Cone and Run forward)

30 DB/KB Hollow Hold Floor Press @ tough weight

30 DL (135/95)

Metcon (Time)

Finisher Work:

For time

1 Grove Loop @ high effort