Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Bike

3 x

8 Single Arm DB Press (ea. arm)

:15 Hang from bar

5 push up to downward dog

5 Close Grip OHS

Barbell warm up

5 gm

5 bs

5 er

5 sp 5 ppress 5 pj

5 dl

Movement Focus

Kipping Pull Up/C2B

drill: https://youtu.be/o9etC7eyAm0

wod prep

4 cal bike

3 shoulder to overhead

3-4 c2b

Metcon

Metcon (Time)

4 RDS

25/18 Cal Bike

10 C2B

7 Shoulder to Overhead 155/105 Rx+ 205/135

10 C2B

Rest 3min

32min Cap
Score is total time including rest.

Scaling/subs: 30/21 cal row for bike. Pull ups for c2b (note this workout is 80 total c2b scale as needed. Ring Rows for pull ups.