Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-5:00

1:00 easy bike

4x Showtime (forward lunge with twist)

8x Side Lunges

20 Speed-skaters

5 to 1 Walkout to Push-up

30 arm circles forward

30 arm circles backward

3x towel wring-outs

15 Ring Rows

5:00-8:00

Emom set up/explanation

8:00-23:00

15min Emom

Min 1- 12-20/8-15 Cal Bike

Min 2- 1 Rd of Strict Cindy (5 pull up/ 10 push ups/ 15 squats) *jumping pull up for scale

Min 3 – Rest

*Goal is 1-2 more calories than last time

23:00-26:00

Back squats explanation/focus

26:00-55:00

Back Squat warm up

5 empty bar Slow tempo reps with pause in bottom. Explode up

Build to starting weight

55:00-60:00

closing/send off

Strength

Back Squat (4×10)

5-10lbs heavier than back squats from 4/15.

If first time time doing 10’s use 60-70%