Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-15:00

3:00 row/bike or ski

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

15:00-20:00

Wod discussion

20-50m

wod

Metcon

Metcon (Calories)

Teams of 2

30min Max Cal Bike/Row or Ski

*Every 3min each Team performs 16 Bar Facing Burpees (16 total per team not each teammate)

Score = max calories
Start on machine. Can split reps however btw teammates. Must finish burpees before starting back on machine

If Solo- 8 burpees rest 1:00 after burpees each round

Teams of 3- 24 burpees