Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-10:00

2:00 easy row

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

5 rope rows each arm

10:00-13:00

wod dicussion

13:00-53:00

Metcon

Metcon (Time)

1000m Row

6 Rope Climbs

20 Sit Ups

800m Row

5 Rope Climbs

20 Sit Ups

600m Row

4 Rope Climbs

20 Sit Ups

400m Row

3 Rope Climbs

20 Sit Ups

200m Row

2 Rope Climbs

20 Sit Ups

40min Cap
Stim: Long aerobic workout combing a higher number of rope climbs. An efficient technique will be vital to move smoothly through this. If Rope climbing is still tough cut back on reps.

Subs: Ski same distance/ Run – 800m/600m/400m/200m/100m. 4 Rope walk backs or 10 ring rows per rope climb