Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

3:00 easy bike

400m easy run

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch


Metcon (Time)

50 Cal Bike

50 Air Squats

200m Run

40 Cal Bike

75 Air Squats

400m Run

30 Cal Bike

100 Air Squats

1 Mile Run

40min Cap

If you plan on wearing a weight vest for Murph wear it here
Stim: Long leg dominate workout. Training our ability to run after tons of lactic acid in the legs after the bike and squats. the last mile is going to feel like the last mile in Murph.

Subs: If mile time is more than 11:00 fresh scale to 800m.