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

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Quad Stretch


Metcon (Time)


50 Bar-Facing Burpees

800m Run

25min Cap
Stim: longer cardio which means we want lower controlled heart rate throughout. focus on a burpee style tempo that doesn’t skyrocket our heart rate.

Scales/subs: 1k row for run. scale back number of burpees that allows us to finish under time cap