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

15m-25m

strength

25-30m

wod discussion

35m-50m

wod

Strength

: Warm-up (No Measure)

4 sets

8 Single Arm DB Zombie Press ea. arm (sitting w/ legs in front)

10-15 Ring Rows (feet elevated if possible)

rest as needed btw sets

Metcon

Metcon (Time)

FT:

100 Push Press 75/55 Rx+ 95/65

*Every break 2 Rope Climbs Rx+ 1 Legless + 1 w/ legs

15min cap