Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Easy Row

3x

15-20 band pull-aparts

100′ OH Carry (left arm kb oh/ right arm DB farmer carry)

100′ OH Carry (right arm kb oh/ left arm DB farmer carry)

8 DB High Pull ea. Arm

Kipping Review/Drills

w/ partner

– hollow body kip swings

– hollow body kip with float

– hollow body kip float + small pull

Devil Press Review

3 reps building to working weight

Metcon

Metcon (AMRAP – Reps)

5:00 AMRAP

10 Devil Press 50’s/35’s

20 Chest to Bar Pull Ups

Rest 1:00
Stim: Nasty Amraps today that get tough at the end.

Subs/Scale: The gymnastic piece gets tougher on 2nd amrap. If you struggle with c2b move them to 2nd amrap where reps are less. Replace with push ups or dips in first amrap.

Metcon (AMRAP – Reps)

5:00 AMRAP

10 Devils Press 50’s/35’s

10 Ring Muscle Ups

Rest 1:00
Subs: If you did c2b in first amrap but do not have ring mu replace with bar mu. 20 Ring Rows is another option for those without c2b/pull ups

Metcon (AMRAP – Reps)

5:00 AMRAP

75/55 Cal Row

Max Devils Press 50’s/35’s
subs: 65/45 cal ski/bike