Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-10:00

3 x

10 OH plate scap shrugs

50′ OH DBL KB carry

10 slow controlled pvc pass-throughs

12-15m

strength work review

15-45m

strength

50-55m

Wod

Strength

Warm-up (No Measure)

4 sets

8 Filly press https://youtu.be/f7udx-7ERog

10-20 push ups

rest as needed

4 sets

8 Single arm DB Row (bench supported)

1 set max strict pull up

rest as needed

Metcon

Metcon (AMRAP – Reps)

5:00 AMRAP

15 KBS (HAP)

10 Burpees