Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

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

Metcon

Metcon (AMRAP – Reps)

3 RDS 1:00 on/ 1:00 0ff

Row Cal

Bike Cal

D.U

Burpees

Score= reps

Can alternate with partner
Switch movement each minute.

Note each reps for each movement.

Scaling/Subs- D.U- Plate hops