Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

0-12m

2 x

3:00 Row/Bike

2:00 Locomotive drills (spiderman lunge/walk outs/down dog ect)

12-14m

1 x

:30 Side plank ea. side

:30 hollow hold

14-16m

1 x crossover symmetry ytw 10 reps

16m-26m

Barbell warm up

5 gm 5 bs 5 er 5 sp 5 fs 5 dl

Thruster review

28-30m

wod discussion

30-40m

Primer:

1:00 easy row

6 thrusters

5 cal row (hard)

4 lateral burpees

rest 1:30

x2

40m-55m

wod

Metcon

Metcon (Time)

21-15-9

Thruster 95/65

Calories Row

Lateral Burpees Over The Rower

12min Cap