Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

25 Jumping Jacks

3x

8 Single Arm DB Press (ea. arm)

8 Single Arm DB strict high pull (ea. Arm)

25′ bear-crawl forward

25′ bear-crawl reverse

1:00 Should stretch on wall

:20-:30 Dead Hang from bar

Barbell Warm Up

5 Elbow Rotations

5 Strict Press

5 Push Press

5 Close Grip OHS

5 Push Jerk

Movement Focus

Kipping Pull Ups/Chest To Bar

https://youtu.be/r45xLlH7r_M

Kipping Drills w/ partner

Wod Prep

5 Burpees (sprint)

3 C2B

3 PJ

Metcon

Metcon (Time)

10-1

Chest to Bar Pull ups

Push Jerk 155/105

12min Cap
Scaling/Subs- Pull Ups/Ring Rows/Jumping Pull ups

Weight should be moderate with goal of 1-2 sets