Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

25 Jump Jacks

4x Showtime (forward lunge with twist)

8x Side Lunges

20 Speed-skaters

5 to 1 Walkout to Push-up

30 arm circles forward

30 arm circles backward

3x towel wring-outs

Barbell Warm Up

5’s

Movement Focus:

Hang Power Cleanhttps://youtu.be/_iUFG1-H7d0

Wod prep:

5 Cal Ski/row

3 Strict Pull Ups

3 Hang Power Clean

Metcon

Metcon (Time)

Jeff’s Bday Wod

FT:

31 Cal Ski Buy in

Then

10 RDS

10 Strict Pull Ups

10 Push Ups

10 Hang Power Cleans 135/95

31min Cap
If Rx’n everything ski. Stagger behind to ski for buy in. If not sub for rower.

Scaling/Subs-

Reduce strict reps/ Strict banded pull ups for pull ups. Team of 2 option if volume is a issue