Driving Force CrossFit – CrossFit

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Warm-up

Hinshaw WU (No Measure)

Hinshaw Warm Up

Warming up – Hips and Lower body:

high-knee karaoke,

over the hurdle,

knee to chest,

figure four

lunge.

Warming up – Torso and Upper body:

lunge with a torso twist,

toe touch,

high knees, (slowly Lean & slowly come across)

butt kicks,

straight leg,

sidestep and sidestep jumping jack.

Warming up – the upper body:

sitting arm swings

tanding arm swings.

Warming up – knees and ankles:

toes-out walk,

toes-in walk,

walk on heels,

walk on toes,

walk on outside of foot,

walk on inside of foot.

https://youtu.be/VW42KKmjEZY

Metcon

Metcon (AMRAP – Reps)

3 RDS

5:00 AMRAP

400m Run

20/15 Cal Bike

max burpees with remaining time

Rest 3min

Score = total burpees
Sub 500m row for run. Can start with run if bikes are full