CrossFit 1Force – 1Force at Home

Barbell Single leg DL (6)

A.1 Barbell Single leg DL 4 x 6 reps per side

A.2 Crush Grip KB Skull Crushers 4 x 8-10 reps

Metcon (No Measure)


Min 1- 1-arm KB Towel Grip Farmers Walk x 75 ft per side @ tough weight

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

Min 3- 1-arm DB/KB Suitcase DL x 30 sec amrap (15 secs per side)

Min 4- Lateral Shuffles (15 ft apart) x 20 sec amrap



*Please bring a towel to use for the 1-arm Farmers Walk.