Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

7min amrap

200m run

25′ Banded steps (both ways)

10 single leg DB RDL’s

:20 single unders

1:00 calf stretch each side

Movement Focus

Double Unders

– Consistent jump

– Hand placement

– wrist speed

– timing

Wod prep

3 sets

8 WL

1st- no weight

2nd- light db

3rd- working weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12min Amrap

35 D.U

100ft DB Walking Lunge(Farmer’s carry) 50’s/35’s

10 Burpees
Scaling/Subs- 50 single unders for d.u

Pick DB weight that allows you to strive for 50ft unbroken on lunges.

50ft lunge= 5 reps