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

10:00-12:00

Shoulder Openers

12:00-15:00

Double Under Prep

plate hops

:10 on :20 off x 3

15:00-20:00

5:00 Skill work

20:00-25:00

DB Push Press

5-8 strict press

5 push press

building to weight

25:00-30:00

wod discussion

30:00-55:00

wod

Metcon

Metcon (Time)

3 RFT

800m Run

50 D.U

21 DB Push Press 35’s/25’s

25min Cap
Let’s push the runs today as this will take up the majority of the time on the workout. Don’t settle for a easier pace. you can lose or make up minutes on the runs. Focus on relaxing on d.u’s. Db’s are lighter so push rep speed on these to reduce time under tension.

subs: 600m runs for 800m if you think you’ll have to walk. Scale back number of d.us as needed. SINGLES ARE LAST OPTION! I’d rather you do 10 d.u then 100 singles.

1000m Row for run