Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

300m Row

3 x

10 Air Squats

5 walk outs w/Push Up

5 single arm ring rows (ea. arm)

Movement Focus

Wallball

https://youtu.be/fpUD0mcFp_0

Wod prep

5 WB

5 Toe to Bar kips

5 Toe to Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

Team Saturdays

Teams of 2

8min Amrap

alt complete rds

12/10 Cal Row

15 Wallball 20/14

Rest 2min
Scaling subs- sub 10/8 cal bike/skier for rower

Metcon (AMRAP – Rounds and Reps)

Teams of 2

8min Amrap

alt complete rds

12 Toes to Bar

12 Hand Release Push Ups Rx+ HSPU

Rest 2min
Scaling/subs- Kipping knees to chest for toe to bar

Metcon (AMRAP – Rounds and Reps)

Teams of 2

8min Amrap

alt complete rds

12 Pull Ups

12 BFSU w/ medball
Scaling/subs- Ring rows for pull ups