Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3x

200m Run

10 MB Squats

3x

10 Ring Rows

10 D.U/ 20 S.U

1:00 Spiderman lunge (ea. side)

1:00 Calf stretch (ea. side)

Movement Focus:

Wallball

– Full Depth Squat

– MB Postion/Hand placement

– Throw/Catch high

– Relax Arms

-Breathing

Wod Prep:

5 Cal Bike (hard)

10 D.U

5 WB

3 C2B

Metcon

Metcon (Time)

FT:

150 D.U

60 Wallballs 20/14

30 Chest To Bar Pull Ups

150 D.U

12min Cap
Scaling/Subs- scale d.u to manageable sets under 4:00 or 250 Singles for D.U

Regular P.U- Jumping P.U- Ring Row