Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Cardio Thursday

5min cap

Dynamic Drills:

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

15 Ring Rows

10 Push Ups
Coach’s note:

If not enough rowers/bikes

start half class on rower r.c and other half on bike m.u then switch @20min mark

Metcon

Metcon (AMRAP – Reps)

20min Row for Cal

*Every 4min complete 1-3 Rope Climbs

*@0:00 start with Climbs

@20:00-25:00 Rest

score= total calories

note how many rope climbs
on 0:00/4:00/8:00/12:00/16:00 get off rower and complete 2-3 rope climbs.

Pick a number of rope climbs for each interval and keep that number each time

Scaling/subs: 6 supine to stand for rope climbs

Metcon (AMRAP – Reps)

@25:00-45:00

20min Bike for Cal

*Every 4min complete 1-8 M.U (ring or bar)

*@25:00 start with m.u’s

score = total calories

note how many muscle ups / pull ups ect
on 25:00/29:00/33:00/37:00/41:00 get off bike and complete muscle ups.

Pick a number for muscle ups for each interval and keep that number each time

Scaling/subs: strict pull ups/Ring Rows x 5-15