Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-10m

Coach’s Game

10-15m

10 slow controlled pvc pass-throughs

5 scap pull ups + 5 kip swings

Barbell Warm Up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

15-20m

Complex review warm up

5 ppress

5 pj

5 split jerk

20-35m

strength

Strength

3 PP + 2 PJ + 1 SJ (Build to heavy complex)

3 Push Press + 2 Push Jerk + 1 Split Jerk

Metcon

Warm-up (No Measure)

35-40m

wod dicussion/set up

40-43m

prep

3-6 c2b/pu

3 cj

45m-55m

wod

Metcon (AMRAP – Reps)

10min AMRAP

12 Chest To Bar Pull Ups

6 Clean and Jerks 115/75 Rx+ 135/95
Barbell should be on the lighter side.

Subs- chin over bar pull ups- jumping pull ups