Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-12

9min EMOM

1- :30 Jump Rope

2- 10-15 MB Cleans

3- :30 plank on MB

12-17m

Movement prep

ankle

hips

front rack

17-40m

Front Squat review

Front Squat Strength

40-55

Accessory work

Strength

Front Squat w/ Pause (Build to heavy single with :05 pause in bottom)

:05 pause

Front Squat (4×5 @ 75% of heavy 5 from 8/27)

Accessory Work

Warm-up (No Measure)

3-4 sets

1:00 weighted wall-sit

50′ KB FR walking lunge

:30 weighted wall-sit

rest 1:30