Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

400m Run or 500m row

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch


Metcon (Distance)

Happy Birthday Coach Rob!

Teams of 2

30min Amrap

P1- 25 D.U + 15 Burpees

P2- 300m Row

Each person must complete their station before rotating

Score = distance
Stim: Low intensity day. Move sweat and practice smooth movements.

Subs: Ski for row. :20 d.u practice for du