Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

400m Run


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)

20min Amrap

200m Run

2 Rds

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