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 (Time)

Teams of 3

1 mile Wreckbag Run (1 bag per team)

300ft walking lunge with wreckbag (one person holds a plank)

150 Wallballs 20/14 (one teammate hangs from pull up bar)

30min Cap
Stim: Team Saturdays allow us to push harder than usual bc we are getting rest in the workout.

subs/scale: any odd object for wreckbag. Bike 4500m for run