Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Bike

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

3 x :30 hollow hold :30 Rest

Prep

6 box step ups

6 medball cleans

6 BJO

Metcon

Metcon (AMRAP – Reps)

Teams of 2

30min Amrap

60 Bike Cal

50 Box Jump Overs 24″/20″

40 Medball Cleans 20/14 Rx+ 30/20

200m Farmers Walk w/ KB’s (HAP)
Partners split reps however. Both walk 200m one partner must carry both kb’s

Farmers carry = 20 reps

Sub- Row/Ski for Bike