Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Row

4x

:45 easy/ :15 hard

3x

10 Air Squats

10 Ring Rows

1:00 Shoulder stretch on wall

barbell warm up

5 bs 5 er 5 sp 5 fs 5 dl

10 empty bar thrusters

Have athlete’s decide which benchmark girl they want to do.

All athlete’s start together 12min cap

Metcon

Warm-up (No Measure)

Pick Your Girl Of Choice:

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
scaled :

Thrusters (75, 55Lb)

Jumping Pull-Ups

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Scaled option: jumping pull ups