Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-10m

300m Row

200m 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

10-15m

wow discussion

15m-55m

wod

Metcon

Metcon (Time)

50 Cal Row

50 Burpees

50 Cal Row

Rest 4min

800m Run

50 Burpees

400m Run

Rest 4min

25 Cal Row

25 Burpees

400m Run

40min Cap
Longer aerobic workout day. First two should be moderate pacing with last interval being a hard /fast pace to finish.

Subs: Bike for Row. Row 1K for run