Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

25 Jump Jacks

4x Showtime (forward lunge with twist)

8x Side Lunges

20 Speed-skaters

5 to 1 Walkout to Push-up

30 arm circles forward

30 arm circles backward

3x towel wring-outs

:10 plate hops

rest: 20

x 4

1:00 Shoulder Stretch

Barbell Warm Up

5 GM

5 BS

5 ER

5 SP

5 FR

5 DL

Squat Clean Progression

Metcon

Metcon (AMRAP – Reps)

15min Amrap

15 Chest To Bar Pull Ups

50 D.U

10 Squat Cleans 135/95 Rx+ 185/125
Scaling/subs: scale chest to bar to pull ups/jumping pull ups. 100 singles for d.u