CrossFit 1Force – 1Force at Home

Metcon (No Measure)

12 mins of the following:

Goblet Reverse Lunge Steps x 6 reps per side @ tough weight

Crush KB/DB Bentover Rows x 8 reps (slow and controlled)

Side Plank (Reach Throughs) x 10 reps per side

Metcon (AMRAP – Reps)

13 min amrap

Ascending ladder by 2 reps

KB/DB Goblet Squats @ tough weight


KB/DB Russian Swings



*Ladies will be ascending by 1 rep on the pushups.