Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-12m

3:00 easy bike

Joint flow:

shoulder circles

hip circles

back twists

elbow rotations

wrist circles

spiderman lunge

child’s pose

12-22m

3x

15 banded GM

8 single arm DB Press ea. arm

5 single leg DL ea. leg

2-3 wall walk ups

22-26m

Deadlift Review

10-15 empty bar DL

build to weight

26m-32m

wod dicussion/set up

35m-50m

wod

Metcon

Metcon (AMRAP – Rounds)

15min EMOM

Min 1- :30 Cal Bike (Hard Pace)

Min 2- 10 Deadlifts (men 155-225/ women 105-155) Choose weight you can keep unbroken

Min 3- :30 Max HSPU
Sub for HSPU- Negatives- Seated Strict DB Press- Hand release push ups