Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-6:00

400m Run

50′ bear crawl

50′ reverse bear crawl

6:00-11:00

Crossover Symmetry

YTW x 12 reps

11:00-15:00

DB S2O review

Prep

3-5 DB s2o building to weight

15:00-18:00

Wod discussion

Metcon

Warm-up (No Measure)

20:00-35:00

Metcon (AMRAP – Rounds and Reps)

15min Amrap

200m Run (west)

10 Single Arm DB S2O L-Arm (50/35) (Rx+ 70/45)

10 Single Arm DB S2O R-Arm

15 Lateral Burpees Over the DB
Stim: Pick a weight we can go unbroken for most rounds. Utilize the push jerk when needed. Two feet take off for burpees.

Subs: 600m bike for run

Warm-up (No Measure)

35:00-45:00

Rest clearance wod discussion

45:00-50:00

Warm-up (No Measure)

Post Wod Latic Clearance Workout

5 RDS

:12 Plate Strict Press

:48 behind the neck strict press w/pvc
plate press- max effort minimum 10 reps (hap)

behind the neck pvc press- active recovery, slow continuous movement (no stopping)