Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Run

3 x

10 Banded Squats holding 10lb plate in front

5 tuck jumps

20 plate hops AFAP

rest :30

Movement Focus

Front Squat

https://youtu.be/m4ytaCJZpl0

Barbell warm up

emphasis on fs technique

wod prep:

:10 d.u/ singles

3 FS

3 BFB

Metcon

Metcon (AMRAP – Reps)

3min Amrap

60 D.U

21 Front Squats 95/65 Rx+ 115/80

Max Bar Facing Burpees

Rest 3min

3min Amrap

60 D.U

18 Front Squats 115/80 Rx+ 135/95

Max Bar Facing Burpees

Rest 3min

3min Amrap

60 D.U

15 Front Squats 135/95 Rx+ 155/105

Max Bar Facing Burpees

Rest 3min

3min Amrap

60 D.U

12 Front Squats 155/105 Rx+ 185/125

Max Bar Facing Burpees
Scaling/Subs: 60 singles for double unders.

Barbell taken from floor