Driving Force CrossFit – CrossFit

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Warm-up (No Measure)


10 pvc passthroughs

:20 hollow body hold

10 supermans with pvc

3 x

:20 dead hang from rings

:20 hold in bottom of dip

5 false grip ring rows

Depending on level

3-5 Rds of

3 muscle up ice cream makers (https://youtu.be/G9GzucTyggA_

scaled – from ring row position (feet on floor) or feet on box

5 Ring push ups (on toes) with :05 hold on lock out

scaled- lockout hold only :20

3 chin up grip pull ups w/ :03 hold and :05 negative

scaled- jumping from box w/ hold


Metcon (AMRAP – Rounds)

21min EMOM

Min 1- 15/12 Cal Bike

Min 2- Ring Muscle up/ Ring Dips/Pull Ups * you pick skill and reps

Min 3 – 10 Alt DB Snatch (hap)
Stim: This emom will be a breather. Pick calories/reps that allow you to finish in :45. In EMOMS the TIME is more IMPORTANT than reps. STAY ON THE MINUTE

Sub: Row/Ski for bike