Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

3 x

5 single Arm KB press ea. arm

5 single arm kb bent over row ea. arm

10 burpees

Ring Dip Review

– keep rings touching sides of body

– full range of motion shoulder to rings with full lock out on top

– Demo Scaling options (box/ banded box/toe assisted)


5-8 unbroken dips


Metcon (Time)


400m Run

30 Strict Hspu

400m Run

40 Ring Dips

400m Run

50 Push ups

400m Run

25min Cap
Stim: Chipper broken up by the 400m runs. Use runs to bring heart rate down. Scale Reps as needed.

Subs/Scales: DB strict press for hspu. Choose weight that is tough for a set of 10. Box Dips/ banded box dips for ring dips.