Driving Force CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 x
5 ring kip swings
5 behind the neck press w/ empty bar
15 russian kbs
50′ side shuffle (ea. way)
Barbell Warm Up
5 GM
5 BS
5 ER
5 SP
5 FS
5 DL
Movement Focus
Hang Power Clean
https://youtu.be/_iUFG1-H7d0
Metcon
Metcon (AMRAP – Reps)
5 RDS
3:00 AMRAP
Rest 1:00
5 Hang Power Clean 155/105
10 T2B
5 rounds of 3:00 amrap with a 1:00 rest after each amrap. Score = total reps
Scaling/subs: hang cleans should unbroken. Scale t2b to kipping knee to chest with focus being the kip