Driving Force CrossFit – CrossFit

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Hinshaw WU (No Measure)

Hinshaw Warm Up

Warming up – Hips and Lower body:

high-knee karaoke,

over the hurdle,

knee to chest,

figure four


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.


Warm-up (No Measure)


Double Under Skill Work


Metcon (AMRAP – Reps)


1:00 Cal Bike

1:00 amrap 10 Hand release Push Ups + 10 BFSU

1:00 D.U

1:00 Rest

score = total reps
Stagger athletes if needed for bikes. Single Unders for d.u should be last option.