Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

500m easy row

3x

10 Plate halos (https://youtu.be/hGl741wWdpA)

6 DB high pulls ea,. arm

6 bottoms up kettlebell press ea. side

6 Push Up to Downward Dog

:30 Plank hold

Jump Rope warm up

2 x 30 single unders

2 x 15 single leg single unders (each leg)

2 x 30 D.U (D.U practice with focus)

Metcon

Metcon (Time)

2 RFT

25/18 Cal Row

30 D.U Rx+ 50

15 HSPU Rx+ 25

30 D.U Rx+ 50

25/18 Cal Row

30 D.U Rx+ 50

25 Hand Release Push Ups Rx+ 50′ HS Walk

25min Cap
Subs- Hand release push ups for hspu. 20/15 cal bike for row. 60 singles for d.u