Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-15m

400m easy run

8min Amrap

:10 Hollow Hold

8 Single arm KB Thruster (R)

:30 Goblet Wall-Sit

8 Single arm Thruster (L)

:30 Plank

15-20m

5:00

Hip/Ankle openers

– spiderman lunge hold w/twist

– pigeon pose

– sumo squat hold

– counter balanced ankle stretch

20-25m

WB Prep

– 5 DL

– 5 FS

– 5 THR

– 5 WB

25-30m

wod discussion

30-51m

wod

Metcon

Metcon (AMRAP – Reps)

7 RDS

2:00 AMRAP/1:00 Rest

200m Run

Max Wallballs 20/14

Score = Total WB
sub- 250m Row for Run. Scale run distance if needed