Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 easy bike

2-3x

:30 hollow hold

20 lateral step overs

16 alternating curtsy squats https://youtu.be/xClhGjz7p0A

8 Thoracic rotations in squat

Barbell WU

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

Clean WU

5 Pull

5 Tall cleans

5 Squat Cleans

build to weight

Wallball

5 DL 5 FS 5 TH 5 WB

Primer:

3 wb

:15 bike hard

1 SC

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

21 Wallballs 20/14 Rx+ 30/20

15/12 Cal Bike

9 Squat Cleans 155/105
Looking for 3-4 rds on the amrap. Weight should be light to moderate something you can continue to pick up with tired legs. Pay attention to time spent on transition

Subs: Row same cals for bike