Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-7:00

500m 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

7:00-9:00

10 KBS

30 D.U/S.U

9:00-12:00

Wod discussion

team selection

12:00-52:00

Wod

52:00-55:00

Closing breakdown

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

20min Amrap

20 KBS 53/35 Rx+ 70/44

20 Burpees

*alt. complete RDs

into

20min Amrap

20/15 Cal Row

50 D.U

*alt. complete RDs
Stim: Cardio intervals. When tackling longer workouts like this one (40min) we have to begin with a pace with time domain in mind. So we need to have a 40min pace from the start. If we don’t we will hit the wall at some point in the workout. Focus on breathing and maintaing a repeatable pace.

Subs: Cut burpee numbers if needed. Cut Double under reps as first scale. 75 single unders for d.u

15/12 cal bike for row