Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-10:00

Easy 500m Row

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

10:00-15:00

DB warm up

5 DL

5 FS

5 PP

15:00-20:00

wod discussion/scaling

20:00-50:00

Wod

50-55

breakdown

Metcon

: Metcon (Distance)

30min Row for Distance

Every 6min perform:

8 DB Deadlifts 50’s/35’s

6 DB Front Squats

4 DB Push Press
Stim: 30min of continuous work with lower heart rate. Intent is to keep this aerobic even while performing the DB movements. DB weights should be weights you would use in the open ect.

Subs/Scales: Bike/ski for row.