Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

25 Jump Jacks

4x Showtime (forward lunge with twist)

8x Side Lunges

20 Speed-skaters

5 to 1 Walkout to Push-up

30 arm circles forward

30 arm circles backward

3x towel wring-outs

15 Ring Rows

5-7min Rope climb J- Hook Practice

Metcon

Metcon (Time)

4 RFT

400m Run

4 Rope Climbs

25 Push Ups

25min Cap

Rx+ weighted vest 20/14
Stim: Longer body weight metcon today. Holding consistent pacing will be key. Focus on efficient rope climbing technique to avoid burning out upper body.

Subs/scales: 500m row/ 1000m bike for run. 8 Ring rows + 4 knees to chest = 1 RC