Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

1:00 calf stretch ea. side

Movement Focus

Running

– Fall foward

– light on feet

– balanced torso (avoid side to side motion)

– relaxed hands

Metcon

Metcon (Time)

FT:

1 Mile Run

150 Air Squats

1 Mile Run

35min Cap
Scaling/Subs- Scale mile to 1k if mile time is slower than 12min.

2000m Row sub for mile run