Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3min easy bike

3x

8 db high pull ea arm

10 ring rows + 5 strict pull ups

8 slow tempo goblet squats

barbell warm up

5’s

Metcon

Han Shot First (Indy) (Time)

Buy In:

25/20 Cal Bike

then

3 Rounds:

12 Front Squats 155/105

10 Chest To Bar Pull Ups

2 Rope Climbs

Buy Out:

25/20 Cal Bike
scaled:

Buy in:

20/15 cal bike

3 rounds:

12 F.S 95/65

8 burpee to jumping pull up/ burpee to bar

4 supine to stand (rope)

buy out:

20/15 cal bike