Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

3 x

50′ Single Arm Farmers Carry (L)

50′ Single Arm Farmers Carry (R)

10 Plank Push Ups

2 x

10 Single Leg Lateral Box Step Ups (ea. leg)

Movement Focus

Kettlebell Swing https://youtu.be/vdezTMulJ-k

(DO NOT DROP KETTLEBELLS)

Wod Prep-

5 KBS

3 Burpee Box Jump Overs

Metcon

Metcon (Time)

Every 5min for 30min (6 RDS)

200m Run

15 KBS 53/35 Rx+ 70/53

10/8 Cal Bike Rx+ 15/12

7 Burpee Box Jump Overs 24/20″
200m Run East

Scaling/Subs- 200m Row for Run.

athlete’s must stay on the interval. Adjust distances and reps if needed.

Goal is steady pacing each Rd. Try to hold mod pace every round.

Score = Slowest RD