Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-5m

400m Run

3::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

8 alt Reverse Lunges

10-15m

Front Rack Lunge Review

15m-35m

Strength

Strength

Front Rack Lunge (3 x 20 alt steps)

Unbroken Walking lunges. Building – staying on lighter side

Warm-up (No Measure)

Primer:

10-15 ring rows

5-10 light db presses

Metcon

Metcon (Time)

FT:

400m Run

30 HSPU

30 Chest To Bar Pull Ups

400m Run

12min CAP
Subs-HSPU: 7 Wall walk ups or 30 Hand release push ups

Chin over bar p.u for c2b or jumping c2b