Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-12m

1 x

3:00 Row/Bike

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

1:00- 5 scap pull ups- 5 small kip- 5 large kip- 5 t2b

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

Overhead Squat wu

5 sn grip ppress

5 pause ohs

30m-33m

wod discussion

35-50m

wod

Metcon

Metcon (AMRAP – Reps)

7min Amrap

3 OHS

3 T2B

6 OHS

6 T2B

9 OHS

9 T2B

ect…

Barbell- 95/65

@7min mark
Barbell should be light weight. Something you can keep unbroken for 15+ reps

sub- kipping knees to chest for t2b.

Metcon (AMRAP – Reps)

5min Max Cal Row