Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

10min

1:00 machine

10 inchworms

10 Banded GM

:30 Plank hold

Barbell Warm Up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

Movement Focus

Deadlift

https://youtu.be/op9kVnSso6Q

Wod Prep

5 light DL

:15 jump rope

5 mod DL

10 Push ups

3 DL working weight

Metcon

Metcon (AMRAP – Rounds and Reps)

4min Amrap

35 D.U

21 Push Ups

7 Deadlift 245/165 Rx+ 315/225

Rest 2min
Scaling/Subs- 50 Single Unders for D.U. Scale DL weight to allow to move safely with good form but on the heavier side.

Metcon (AMRAP – Rounds and Reps)

4min Amrap

35 D.U

18 Push Ups

6 Deadlift 245/165 Rx+ 315/225

Rest 2min

Metcon (AMRAP – Rounds and Reps)

4min Amrap

35 D.U

15 Push Ups

5 Deadlift 245/165 Rx+ 315/225