Driving Force CrossFit – CrossFit
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