Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Plank Medball Soccer https://youtu.be/hMeIWWsVRqc

Push Jerk warm up

7 press

7 push press

7 push jerk

Strength

Push Jerk (5×3 + :05 OH hold final rep)

:05 overhead hold on final rep.

Building to moderate for day (not max!)

Keep focus on technique

Metcon

Warm-up (No Measure)

Prep

2x 30 singles

1×15 single leg singles (ea. leg)

2 x 30 d.u

Devil press

5 DB DL

5 DB HC

5 DB PP

5 DB HS

2 Devils Press

Metcon (Time)

FT:

100 D.U

20 Devil’s Press 35/25 Rx+ 50/35

100 D.U

8min Cap
subs- Du should take 1:00-1:30 scale reps to finish each set in that time. If singles are only option 200 singles.

If capped add reps left to complete to time. Example if 50 d.u’s were left- 8:50