Driving Force CrossFit – CrossFit
Warm-up (No Measure)
10 single arm sumo DL w/ Kb (ea. arm)
100′ Overhead carry w/ Kb (ea. Arm)
8 Banded Rows (band around rig eye level/ can use crossover sym.)
:20 Dead hang from bar
Metcon (AMRAP – Rounds and Reps)
5 Pull Ups
10 Push Ups
15 Kettlebell Swings 53/35
Workout goes as follows: run 200m then complete 2 rds of 5/10/15 then run again ect.
Stim: Aerobic pacing throughout the body weight movements. We want to be able to maintain fast unbroken sets but without going over our redline.
subs: 150m Row/ski for run. Ring Rows for pull ups.
Fitness: 200m Run 2x 5 ring rows 10 push ups 15 swings 35/26