Driving Force CrossFit – CrossFit

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Warm-up (No Measure)


25 Jump Jacks

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

P2: easy rows

P3:7 MB DL 7 MB FS 7 MB TH 7 WB


Metcon (AMRAP – Reps)

Teams of 3

24min clock

3 Stations

P1- Max Cal Row

P2- Amrap: 7 Wallball 7 Pull Ups 7 Push Ups

P3- Rest

All athletes Rotate Every 2min

Score = cals + reps
Stim: Nasty team conditioning workout. Focus on rowing pace / breathing and using legs. Relax arms/shoulders on wallballs.

Subs: Ski/Bike for row. Ring rows or jumping pu