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
1-arm DB/KB Front Rack Squats
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).