Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 sets

15 Hollow Rocks

10 V-Ups

:30 hollow hold

rest 1:00

2 x

25 Russian Twist w/ medball

15 medball bfsu

Rope Climb review

– J-hook

– knees to chest

– stand fully before releasing clamp

Metcon

Metcon (AMRAP – Reps)

5 RDS

1:00 Row/Ski Cal

1:00 Rope Climbs

1:00 Burpees

1:00 KBS

1:00 Rest
Stim: fight gone bad style workout. Goal is pushing reps each minute without a big drop off by final round.

Standard burpees heavy as possible for kbs.

Ski erg will make this workout tougher than Rower

Subs/Scale: If available Ropes walk backs for RC. If not Single arm ring rows alternating every 5-8 reps