Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-10m

3:00 Easy Row

3x

10 Slow tempo air squats

8 Push Up to Downward Dog

:30 side plank (each side)

10-15m

Wallball review warm up

5 DL

5 FS

5 Thruster

5 WB

15-20m

Wod Discussion/set up

20-25m

Prep:

2x

:15 hard row/:15 rest

5 burpees/ rest 1:00

30-50

wod

Metcon

Metcon (AMRAP – Reps)

4 RDS

1:00 Cal Row

1:00 Wallball 20/14

1:00 Burpees

Rest 3min

score = total reps. Note each rd
Stagger athletes 2min behind if needed