Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-10:00

400m Run

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

10:00-15:00

D.U Drills

15:00-20:00

Wod discussion

20:00-55:00

Metcon (Time)

5 RDS

Max Unbroken D.U

* Run Penalty

under 25 unbroken – 800m

25-49 unbroken- 600m

50-74 unbroken- 400m

75-99 unbroken- 200m

99-125 unbroken – 100m

over 125 unbroken – no penalty

35min Cap

*If you can not do any D.U’s your workout is:

30min Amrap

25 Burpees

50 Plate Hops

400m Run
Stim: Cardio Thursday with a focus on big unbroken du sets. Hold onto that rope and knock out big unbroken sets of d.u is the goal.

Subs: Sub wod above