Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry pick 3

Shoulder stretch 1:00

wrist 1:00

Hips 1:00

Barbell Warm up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

Clean and jerk progression

hhang clean

hang clean

clean

jerk footwork

press in split

jerk balance

split jerk

Strength

Clean + HC + FS + Jerk (Build to heavy complex)

Clean + Hang Clean + Front Squat + Jerk
cleans are full squat

Metcon

Metcon (Time)

FT:

100 BF Sit Ups

Rx+ GHD sit Ups

7min Cap