Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row

5x

:30 easy

:30 Mod/hard

stretch/mob: hips/ankles/wrist

Barbell Warm Up

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

movement focus:

Hang Squat Clean

https://youtu.be/TjTEOme9fvw

5 Hang Clean Pulls

5 Tall Cleans

5 Hang Cleans

Build to heavy 3 rep

Strength

Hang Clean (Build to heavy 3 rep)

Full Squat

Metcon

Metcon (Time)

500m Row

40 Wallball 20/14

400m Run

10min Cap
Scaling/Subs- 450m Ski for Row/ 500m Row for Run.

This is meant to be a sprint scale wallballs appropriately.