Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 x

8 Single DB bent over rows ea. arm

5 Push up to downward dog

:15 r-side plank

:15 l-side plank

Strength

Warm-up (No Measure)

5 sets

10 DB Bench Press

10 Strict Pull Ups

Rest 1:30

Can partner up and rest while they complete rd
Choose weight that is challenging for the 10 reps.

Scale pull ups to number that allows max 2 sets unbroken.

Strict banded pull ups for pull ups. Keep form strict no rebonding off band.

Metcon

Metcon (AMRAP – Rounds and Reps)

7min Amrap

20 KBS 53/35 Rx+ 70/44

15 Burpees
Stim: quick burner that will tax the shoulders and chest after today’s strength. Focus on burpee efficiency to avoid burnout.

Subs: Russian kbs (eye level) for athletes with limited shoulder mobility