Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 x

1:00 Row

8 Push up to downward dog

6 Single arm KB thrusters (ea. arm)

3-5:00

hip/ankle stretching

2x 30 single unders

2x 15 single leg single unders (ea. leg)

2 x 30 d.u w/ focus

Barbell warm up

5 gm 5 bs 5 er 5 sp 5 fs 5 dl

Thruster review

building to weight

wod discussion

Metcon

Metcon (AMRAP – Rounds)

20min EMOM

Min 1- 6-10 Thrusters (Pick load on feel/soreness level)

Min 2- 45 D.U/ :40 of d.u practice

Min 3- 10-15/6-10 Cal Row/Ski

Min 4- Rest
Thrusters all unbroken

D.U- no single unders/ use :40 to practice d.u