Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symnetry

YTW 3×12 reps each

3 Sets

1:00 R-side plank

1:00 L-Side Palnk

1:00 Rest

4-5 sets

level 3- 5 strict deficit hspu

level 2: 3-5 strict hspu

level 1- 5 kick up with slow negatives ( kick up only if needed)

lvl 3- 10 L-sit Strict pull ups (supinated grip)

lvl 2- 5 Strict pulls + :10 hanging L-Sit (supinated grip)

lvl 1- 5-10 supinated grip bar row from floor

Metcon

Metcon (AMRAP – Rounds)

21min Emom

Min 1- 20-50 Double Unders

Min 2- 15 KBS

Min 3- 10-15 T2B
Stim: Stay on the minute. KBS should be unbroken.

use this emom to work on the skills of the movement. I.E: the kip of the t2b

subs: Double under practice for :35 no singles today. Kipping leg raises for t2b