Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-5m

5::00 hip/ankle openers:

– Spiderman lunge hold

– Pigeon

– Ankle stretch

5-10m

2 x

Banded Lateral 1/4 squat march x 10 reps each direction

10 Glute bridge raises w/band

Front rack stretch

1:00-2:00

10-15m

Front Squat Review

15m-35m

Strength

Strength

Front Squat (Find 5RM)

Build to a 5 rep max Front Squat

Metcon

Warm-up (No Measure)

35-40m

wod discussion/set up

40-45m

2x 30 singles

2 x 15 single leg singles ea. leg

2 x 20 D.U w/focus

Review

DB FR Lunges

45-55m

wod

Metcon (Time)

3 RFT

50 D.U

50′ DB FR. Walking Lunge 35’s/25’s Rx+ 50’s/35’s

8min Cap