WOD

CrossFit 1Force – 1Force at Home

Back Rack Reverse Lunge Steps (5-7)

A.1 Back Rack Reverse Lunge Steps 4 x 5-7 reps per side

A.2 Towel KB Curls 4 x 8-10 reps (slow and controlled)

Metcon (2 Rounds for reps)

14 min amrap @ 70% effort

10 Prisoner Reverse Lunge Steps

9 KB Russian Swings @ tough weight

8 Abmat Situps (arms across shoulders)

7 Up/Downs

rest/walk 3 mins

7 min amrap @ 80% effort

7 Up/Downs

8 Abmat Situps (arms across shoulders)

9 Russian KB Swings

10 Prisoner Reverse Lunge Steps

(*Reverse order here)