CrossFit 1Force – 1Force at Home

Metcon (No Measure)

12 mins of the following:

Goblet Wall Sit Hold x 20-30 secs

DB/KB Skull Crushers x 8-10 reps

Sumo Stance Goblet GM x 6-8 reps

Metcon (Time)

For time

21/18/15/12/9/6/3 reps

1-arm DB/KB Front Rack Squats

KB/DB Swings

Toe Taps (1 + 1 = 1 rep)



*Skull Crushers will be done laying on the floor.

*DB/KB in the Front Rack position for the Squats.

*Medball users will do Ball Slams instead of swings.

*If you have access to a barbell, you can do Front Squats and use (95/63).