Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 easy bike

400m run

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Metcon

Metcon (Time)

5 RDS

20/15 Cal Bike

400m Run

20/15 Cal Bike

Rest 2min

45min Cap
Stim: Sustainable/negative split effort on each interval. To build endurance we need to learn how to hold a pace that is repeatable. Coming out fast and slowing down each set will only teach us how to slow down. Instead always try to negative split intervals with endurance training (get faster each rd). This will translate over to workouts allowing us to have that final push in metcons.

Subs: 20 cal row for bike. 400m ski for run