Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

Hinshaw Warm Up

Warming up – Hips and Lower body:

high-knee karaoke,

over the hurdle,

knee to chest,

figure four

lunge.

Warming up – Torso and Upper body:

lunge with a torso twist,

toe touch,

high knees, (slowly Lean & slowly come across)

butt kicks,

straight leg,

sidestep and sidestep jumping jack.

Warming up – the upper body:

sitting arm swings

standing arm swings.

Warming up – knees and ankles:

toes-out walk,

toes-in walk,

walk on heels,

walk on toes,

walk on outside of foot,

walk on inside of foot.

DB Warm Up

5 DB DL

5 DB high pull

5 DB Press

5 DB PPress

Prep

3 reps each:

Double db snatch

ppress

power clean

thruster

Metcon

Metcon (AMRAP – Reps)

4:00 AMRAP

400m Run

Amrap-

9 DBL DB Snatch 35/25’s Rx+ 50/35’s

9 Lateral Burpee Over DB

Rest 2:00

4:00 AMRAP

400m Run

Amrap

9 DB Push Press 35/25 Rx+ 50/35

9 DB Facing Burpees

Rest 2:00

4:00 AMRAP

400m Run

Amrap

9 DB Power Cleans 35/25 Rx+ 50/35

9 T2B

Rest 2:00

4:00 AMRAP

400m Run

Amrap

9 DB Thrusters 35/25 Rx+ 50/35’s

9 Burpees

Score = total reps. Note each rd
subs- 400m runs should be faster than 3:00 scale runs as needed. 500m row for run. Scale for t2b – sit ups