Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-12m

10min AMRAP

10 Single Arm Russian KB Swings (R/L)

8 Yoga Push Ups

10 Scap Pull Ups

4 Turkish Get Ups (R/L)

12-17m

D.U prep

2x 30 single unders

2 x 15 single leg single unders

2x 20-40 d.u w/ focus

17-30m

DB Snatch/DB Hang CJ review prep

– 5 DL

– 5 HP

– 5 SP

– 5 SN

– 4 CJ

M.U/T2B prep

3-5 strict pull up

5 small kip swings

5 large kip swings

5 T2B

1 M.U

30-32m

wod discussion

32-35m

prep:

10 d.u

4 snatch

10 d.u

4 CJ

35m

wod

Metcon

Metcon (AMRAP – Reps)

6min AMRAP

40 D.U

16 alt. DB Snatch 50/35

4 Bar M.U

Rest 4min

6min AMRAP

40 D.U

16 alt. Hang DB CJ 50/35 (single DB)

8 T2B

Score = total reps note each amrap
DB weight should comfortable enough to push for unbroken sets.

Subs- 50 singles for d.u. 4 jumping bar m.u/ c2b for m.u