WOD

Thursday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (No Measure)Track/Home Workout 10-12 min Warmup + 20 secs Sprint x 3-4 sets rest 60-90 secs *Increase pace every 5 secs, until the last 5 secs at high effort. (Rest 2 mins after the last set) 15 min run @ steady effort (Rest 2...

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Wednesday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (3 Rounds for reps)9 min amrap @ 75% effort x 3 sets 4 1-arm DB/KB Thrusters (right side) 20 secs Side Plank Hold (right side) 8 Cross body Mountain Climbers (4 count) 4 1-arm DB/KB Thrusters (left side) 20 secs Side Plank Hold...

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Tuesday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (No Measure)A.1 1-arm Contralateral DB/KB Floor Press 3 x 8-10 reps per side rest 45 secs https://www.youtube.com/watch?v=YIyC861JGyw A.2 1-arm DB/KB Suitcase DL 3 x 8-10 reps per side @ 4xx1 tempo rest 45 secs (If you can...

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Monday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (No Measure)A.1 1-arm DB/KB Stepups 4 x 4-6 reps per side rest 45 secs *Use a box, chair, bench etc. Height is your call. A.2 1-arm DB/KB Rows 4 x 6-8 reps per side rest 45 secs per sideMetcon (Time)3 rds 200m 1-arm KB/DB Baby...

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Saturday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (AMRAP - Rounds and Reps)10 min amrap Ascending ladder by 2 reps DB/KB Alternating PS Pushups (scale as needed) rest 3 minsMetcon (AMRAP - Rounds and Reps)12 min amrap 10 Burpees 15 Situps 20 Seated Russian Twist (1 + 1 =1 rep)...

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Friday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (Time)For time 50/40/30/20/10 reps 1-arm DB/KB Hang C+J (Split reps evenly per side) Goblet Squats + Finisher Work: 3 Point Plank Hold x 30-60 secs per leg x 2-3 sets rest as needed 1-arm DB/KB Front Rack Hold x 20-40 secs per...

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