Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-10:00

3x

20 jumping jacks

15 banded good mornings

10 glute bridge raises – hold and squeeze top for :02

10-20:00

Barbell Warm Up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

20:00-30:00

Deadlift Review

building to heavy 5 for the day

Strength

Deadlift (Build to Heavy set of 5)

Metcon

Warm-up (No Measure)

30-33:00

Wod discussion

33:00-38:00

Prep

7 Wallball

5 BJO

40:00-55:00

Metcon (Time)

3 RFT

24 Wallballs 20/14

18 Deadlifts 225/155

12 Box Jump Overs 24’/20″ Rx+ – No touching the box (jump completely over)

15min Cap
Stim: Classic triplet with movments that are potent together. Deadlift weight should be moderate sets of 6-10 should be doable even under fatigue. Scale as needed to finish under the cap.

subs: Step overs for bjo’s.