Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

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

Skip for Height

Skip for Distance

Quad Stretch


Metcon (AMRAP – Rounds and Reps)

Teams of 2

alt complete Rds

15min Amrap

12 Cal Row

10 Lateral burpees over the rower

Rest :30

15min Amrap

10 Double KB Russian Swings 35’s/25’s

30 D.U
Stim: Cardio Thursday with some intervals. Since we will have rest while partner goes we can push harder than normally on our cardio days.

Subs: 10 cal ski. 60 single unders for d.u

Fitness: Single KB Russian swings 35/25