Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

8min amrap

10 push up shoulder taps

10 banded pull-aparts

8 DB high pull ea. arm

5 strict toes to bar/leg raise

Movement focus:

Pull Ups

Kipping Drills

Wod Prep:

1:00 Row

5 Pull up

5 wallball

Metcon

Metcon (Time)

5 RFT

400m Row

15 Pull ups

20 Wallball 20/14

Rx+

5 RFT

400m Row

15 Chest to Bar Pull Ups

20 Wallball 30/20

30min Cap
Scaling/Subs- 400m run/.5mile bike for row/ Jumping pull ups for pull ups/ wallball should done in no more than 3 sets each rd.