Driving Force CrossFit – CrossFit

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Warm-up (No Measure)


3:00 easy

10 alternating spiderman lunges

10 tempo air squats :03 down :03 pause

10 straight leg DL with medball

5 Medball cleans


Metcon (AMRAP – Rounds)

Every 3min for 15min (5 RDS)

18/14 Cal Bike

15 Medball Cleans 20/14

note slowest time
Stim: sprint intervals push bike hard goal is to finish calories under 1:00. fast transition to medball cleans

subs: Row same cals for bike

Fitness- 12/10 cal 15 medball cleans 14/10


Back Squat (4×10 )

All sets at same weight. Use 70-75% of heavy 5 rep from last week.

If missed last wk. All sets should be moderate (7/10 RPE)